Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Metcon (Time)

100 Wall ball SYNC with partner

500m Row

75 DB hang clean and jerk (single arm) 50/35

500m Row

55 Burpee box jump over 30/24

500m Row

35 Bar muscle up/ 60 Pull up-Ring row

500m Row

100 Clean and jerk @ 95/65