WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

dynamic…

Mobility

foam roll

barbell smash

Metcon

The Lyon (Time)

5 rounds, each for time of:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
This should be a max sprint through the 21 reps each round

165/115

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