Grand Trunk CrossFit – CrossFit


3 rounds

30 sec each

deep squats

mountain climbers

pass throughs


wall hip stretch

rig/box stretch


Back Squat (5-5-5+)

use 90% of your max to get your working max, if you were here last week add 5lb to your working max if you did 1-5reps, add 10lbs if you did 6 or more reps


Metcon (Time)

3 rope climbs

50 thrusters 75/53

50 push-ups

3 rope climbs

50 OHS 75/53

50 sit-ups

3 rope climbs
22min time cap, for every rep over add seconds on your time

1 rope climb -15 ring rows

Categories: WOD

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