Announcements

Sunday 9/4 & Monday 9/5 CLOSED FOR LABOR DAY WEEKEND! Everyone soak in our last weekend of summer!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Grab your barbell!

Bike intervals

:20 hard + :10 recover x 4

Warm up barbell

GROWTH & DEVELOPMENT and PERFORMANCE

Partner WOD

Metcon (Time)

Teams of 2:

200 Clean and Jerk 155/105

500/400 Calorie Bike

1:00 Stations ( with partner switching however you’d like)

:10 Transitions

Example

1:00 Clean and jerk

:10 transition

1:00 Bike

:10 transition

1:00 Clean and jerk….

KEEP A TALLY and accumulate Reps and Calories above, if you finish bike before clean and jerk you would just remain on the 1:00 clean and jerks resting :10 before every restart!
CAP 45:00

C&J- 135/95 … 115/75 … 95/65 ( choose something good for you )