WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row, ski

3 rounds

10 med ball cleans

10 wall balls

10 sit-ups

Mobility

banded couch stretch

banded front rack

Weightlifting

Clean (work to a heavy 2 rep)

12 minutes

squat clean, does not have to be TnG

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

400m Run

16 push-ups

10 hang squat cleans 135/93
400m run is worth 2 reps

Accessory

70 hollow rocks

29665 WK Smith Dr.
Suite B
New Hudson, MI
48165