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

30 pass throughs

2 rounds w/ BB

5 OHS

5 SG deadlift

5 HPS

5 good mornings

Mobility

box hip stretch

box shoulder

Metcon

Metcon (Time)

700m bike, 21 Power Snatches 95/63

700m bike, 21 OHS

700m bike, 15 Power Snatches

700m bike, 15 OHS

700m bike, 9 Power Snatches

700m bike, 9 OHS

Weightlifting

Deadlift (heavy 3 rep)

12 minutes for a heavy 3 rep

unbroken…

Accessory

80 hollow rocks

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