Great Woods Fitness & Performance – CrossFit

Metcon (Time)

Teams of 2:

Buy in 2001m row

+

6 Rounds

9 AB Cals

11 S2OH 115/85

9 Front Squat

+3:00 Rest into

6 Rounds

11 Pull up (ring row/banded strict)

9 Thruster 116/85

11 Wall Balls (goblet)

+3:00 Rest Into

6 Rounds

9 Cal Row

11 Toe to bar (ab sit up/ knee raises)

9 Cluster 115/85 * (DB’s ok for growth)

* squat clean thruster

REPS- alternating movements the entire workout

Row can be split however!!