Announcements

Weightlifting Wednesday and Sunday this week!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

4-6 Strict pull up

3/3 KB Windmill

3/3 Hang KB Snatch

1 Wall walk

20 Double under

x 3 Sets

5:00 Warm up Rope climb

into

Barbell warm up to heavy power clean + OH

JONATHAN BARTHE (Weight)

AMRAP 20:00

3 Rope Climb

6 Wall walk

9 Burpee Box jump 24/20

12 Hang KB Snatch( 6/6) 53/35

@ 25:00- 30:00

5:00 to establish a MAX-

Clean Deadlift + Power Clean + Hang Squat clean + 2 S2OH
Scaled options-

1 Ropeclimb/12 Strict pull ups/or 18 Ring row = 3 RC

3-4 Wall walk = 6 WW

12 Alt DB Snatch = Hang KB Snatch