Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio, Foam roll

Metcon (3 Rounds for calories)

3 Sets

3:00 of work

2:00 Rest

500m row

+ in remaining time AMRAP Assault bike cals

Metcon (4 Rounds for reps)

3 Sets

3:00 on

2:00 off

20 Burpee box jump iver 24/20

+in remaining time Max rep double under

Metcon (4 Rounds for reps)

3 Sets

3:00 on

3:00 off

3 Rounds of DT (12 deadlift, 9 hang power clean, 6 S2OH) 75/55

+ in remaining time Max Reps of Toe to bar, GHD, Knee raises, Sit ups