Wednesday 9/6

Great Woods CrossFit – CrossFit

Warm-up

Every 2 minutes for 8 minutes, alternate between:

250 Meter Row/200 Meter Run

10 Burpees/Burpee Box Jumps

10 Box Step Ups/Alternating Dumbbell Snatch

200 Meter Run

Metcon

Fitn: Metcon (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

Row 500/400 Meters

15 Burpees

20 Box Step-Ups with Dumbbell Farmer’s Carry

Run 400 Meters

Perf: Metcon (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

15 Burpee Box Jump-Overs, 24″/20″

20 Alternating Single-Arm Dumbbell Snatches 50/35 lbs

Run 400 Meters