Great Woods Fitness & Performance – CrossFit

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 24:00

21 Cal Row

15 Box Jump

9 Burpee over rower

1:00 rest (after every 21/15/9 completed)

@ 30:00

Cash out

Every 2:00

:90 on clock

10 KB plank pull thru

10 Rower pike

Max cal bike row or ski

+ :30 rest

X 10:00 (5 Sets)