WOD

Announcements

Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. All other classes are cancelled.

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute bike or ski

3 rounds w/ 1 DB

10 DB squats

10 DB snatches

10 DB push press

Mobility

banded shoulder

banded hip

Weightlifting

Metcon (AMRAP – Reps)

AMRAP 5

ME DB turkish get-ups 50/35

Metcon

Metcon (Time)

15 strict HSPU

10 squat cleans 185/135

20 strict HSPU

15 squat cleans 155/110

25 strict HSPU

20 squat cleans 135/95

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