Announcements

Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM
Labor Day 9/6 **9:30AM Class ONLY

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike cardio

Prep-

30 Doulble under or single

15 Air squat

10 Plate ground to overhead

5 Burpee to plate

x 2 sets

Barbell Prep Perf.

Pec stretch Growth & D.

GROWTH & DEVELOPMENT

Bench Press

Heavy set of 3 across

5 sets of heavy working sets

-resting as needed between sets
No working sets until you’ve found a heavy weight

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang Power Clean @ 95/65

20-18-16-14-12-10-8-6-4

Lateral Burpee

30-27-24-21-18-15-12-9-6-3

Calorie Row

PERFORMANCE

Complex (Every :75 for 8 sets )

Clean Deadlift x 3 + Hang squat clean x2 + split jerk x1
Building up

Metcon (Time)

5 Rounds for time:

15 HSPU ** 20 HR Push up

15 S2OH 95/65

15 Calorie Row