WOD

Grand Trunk CrossFit – CrossFit

Warm-up

15 cal bike

3 rounds

crab walk

barbell good morning

OHS

Mobility

box hip stretch

box shoulder

Weightlifting

Snatch (every 90 seconds for 10 sets do 3 reps)

Squat snatch

3 reps

rounds

1-3 @65%

4-6 @70%

7-10 @80%

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

10 deadlifts using 55% of 1RM

10 Strict HSPU
Rx+70% DL

45lb strict deficit HSPU

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