CrossFit

Great Woods Fitness & Performance – CrossFit

5:00 warm up Amrap-

10 PVC OHS

5 calorie row/bike/ski

5 burpee

10 PVC pass through

For time:

500m Row

Into:

6 RFT:

7 Air squat

7 Push up

7 Wallball

7 S2OH 95/65

7 Front squat

7 Lateral Burpee

7 Row cal**

** add 1 calorie to row per round 7-8-9-10-11-12

Every 3:00 x 18:00

10 Hang snatch 95/65

5 OHS

10 Lateral burpee

Rx+ 115/80

@ 25:00

21-15-9

Assault bike

Burpee