WOD

Grand Trunk CrossFit – CrossFit

Warm-up

300m row

3 rounds

12 wall squats

Spider-Man walks

Kb stretch

Mobility

Couch stretch

Banded front rack

Weightlifting

Front Squat (6×2)

Working @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 pull-ups

11 back squats 185/133

19 KBS 53/35

37 DU
Back squats from the floor

74 single unders

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