WOD

Announcements

Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. Sorry for any inconveniences.

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row or bike

dynamic…

Mobility

couch stretch

banded shoulder

Weightlifting

Front Squat

5 minutes to get to 60-65% then every 2 minutes, record your last 2 sets

60-65% x6

65% x6

75% x5

85% x3

90% x2

90% x2

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

20 wall balls 20/14

40 DU

25 wall balls

50 DU

30 wall balls

60 DU

35 wall balls

70 DU

40 wall balls

80 DU

etc…
after you reach 40 WB and 80 DU continue to do 5 more WB and 10 more DU for each set

double single unders, or spend 40sec

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