Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Emom 8:00

1. 13 cal row

2. 13 burpee over rower 😝

GROWTH & DEVELOPMENT and PERFORMANCE

JAKE MULLINS (Weight)

0-16:00

3 Rounds for time:

21 Chest to bar pull up

15 Toe to bar

9 Bar muscle up

@20:00 – 30:00

Establish a max complex of:

Hang clean + 2 Front squat + 1 Jerk
Level 1-

21 Pull up

15 Toe to bar

9 Chest to bar

Scaled-

21 Ski erg cal

15 Ab mat sit up / knee raises

9 Barbell bent over row @ 135/95 … 115/75