WOD

Grand Trunk CrossFit – CrossFit

Warm-up

300m row

30 passthroughs

2 rounds

5 DL

5HPC

5 Push press

5 Push jerks

Mobility

banded hamstring on rig

banded front rack

Weightlifting

Deadlift (10-10-10-10 across)

working @ 50-55% across UB reps

every 2 minutes

Metcon

Metcon (Time)

20 clean and jerks 205/145
choose the heaviest load you could tap and go for 2-3reps,

this can be a squat clean or power clean, and push jerk or split jerk. should be 4-7 minute time range…

Accessory

60 hollow rocks

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