Announcements

No OPEN GYM Easter Sunday
Monday 18th 9:30am Class Only

Great Woods Fitness & Performance – CrossFit

Metcon (Time)

A. 30/25/20 w/partner

Hang power snatch 95/65 … 75/55

Calorie row/ski/bike

Wallball

Rest 4:00

B. 10 RFT – I go, you go w/partner

4 toe to bar

6 ohs 95/65

8 box jump

Rest 4:00

C. For time

1200m run ( between the 2 )

30 Burpee box jump

1200m run

30 thruster 95/65
Scaled

A. 25/20/15

Hang power clean 75/55

Calorie row/ski/bike

Wallball / goblet squat

Rest 4:00

B. 10 RFT – I go, you go style

4 Deadlift @ 185/135

6 Lateral burpee

8 box jump

Rest 4:00

C. For time w/ partner

800m Run

30 Burpee

800m Run

30 thruster 45/35 ** BB only synchronized **