Great Woods Fitness & Performance – CrossFit

G&D : Metcon (5 Rounds for time)

With Partner

0-9:00

30 clean and jerk 75/55

30 Box jump

30 Wallball

30 clean and jerk

9-18:00

45 Thruster 75/55

45 partner medball sit up

45 Alt DB snatch

45 Burpee over partner in plank

18-27:00

2000m row

27-36:00

60 Push up (partner holds plank)

60 S2OH 75/55

60 Push up (partner holds plank)

36-45:00

120/90 Cal Assault bike

Perf:: Metcon (5 Rounds for time)

With Partner

0-9:00

30 clean and jerk 95/65

30 box jump

30 wallball

30 clean and jerk

9-18:00

45 thruster 95/65

45 toe to bar

45 power snatch

45 chest to bar

18-27:00

2000m row

27-36:00

60 HSPU (deficit rx+)

60 S2OH 95/65

60 HSPU (deficit rx+)

36-45:00

120/90 Cal Assault bike