Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

1:00 bike

12 Wallball

6 bar facing burpee

12 Alt. DB snatch

GROWTH & DEVELOPMENT

Metcon (2 Rounds for time)

2 Sets of the following:

100 Single under

50 Box Step over w/ 1DB

25 Push up

rest 5:00

2 Sets of the following:

50/40 Calorie Row

25 Wall ball

5 Wall walk

PERFORMANCE

Metcon (2 Rounds for time)

0-10:00

For time:

20 Thruster 95/65

40/35 Calorie Assault bike

20 Thruster 95/65

@ 20:00

For time:

25 Power Snatch 95/65

50 Bar facing burpee

25 Power Snatch
BIG REST HERE = which always means….FUCKING SEND IT