Announcements

Weightlifting October 6th 5:30-7:30pm & 10th 9:30-11ish am this week!
Monday October 11th
Columbus Day 9:30AM ONLY CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Every 2:00 x 6:00 (3 sets )

200m run repeats show increase in pace

6:00-9:00 Assault bike or row cals

10-15:00

Amrap Cindy

5 pull up or ring row

10 push up

15 air squat

GROWTH & DEVELOPMENT

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Back Squat 135/95

4 Wallball

6 Burpee box jump over

** Every 5:00 complete 200m Run
Scaled alternative version-

30:00 AMRAP

4 Front Rack lunges 75/55

4 Thruster 75/55

6 Burpee box jump over

** Every 5:00 complete 200m Run

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

1 Power clean + 2 Front squat 185/135

4 Wallball 20/14

8 Burpee box jump over

** Every 5:00 complete 200m Run