Announcements

Tee Shirt money – 35$ Baseball, 25$ Tee/Tank – Venmo @Great-Woods
Cash to me or coach
4 Weeks till the OPEN ! Next Weightlifting class 2/17 @ 5:30pm

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Dynamic Warm up with coach

GROWTH & DEVELOPMENT

Metcon (6 Rounds for time)

6 Sets of the following:

5 Burpee Box jump

15 Deadlift 95/65

10 Hang clean 95/65

10/8 Calorie Row

+ :90 second rest between each set

PERFORMANCE

Metcon (8 Rounds for time)

8 Sets @ High Effort:

30 Double under

12 S2OH 115/75

14 Front Squat 115/75

16/12 Assault Bike Calorie

+ :90 second rest between each set

45:00 CAP
Rx+: 135/95

L1: 95/65