CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

12 DB Hang clean and jerk 6/6

24 Single under

12/8 Calorie Bike

24 Air squat

PERFORMANCE

Front Squat

3 Sets

3 Reps 1st rep 3 second pause + 2 reps no pause @ 85%

Metcon (Time)

4 Rounds for time:

10 Alt. Front rack lunge 135/95

8 Shoulder to overhead

10 Deadlift

8/6 Bar Muscle up

L1: 16 Chest to bar