CrossFit

Announcements

October 10th Columbus Day Holiday – 9:30am only

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Row

3:00 Bike

Banded shoulder stretch

GROWTH & DEVELOPMENT

Jerk

3×3 Jerk Drive heavy weight

+

EMOM 6 –

Split jerk w/ 5 second pause in split before recovery

Metcon (Time)

4 Rounds-

10 DB S2OH

10 Box jump over

+ rest 3:00

4 Rounds-

10 Bar facing burpee

8 Thruster 65/45

PERFORMANCE

Overhead squat

Building every 2 minutes, for 12 minutes

2 Reps as heavy as possible

Metcon (Time)

10 Rounds for time:

8 Ground to overhead 95/65

10 Bar facing burpee

15:00 CAP

Scaled-

8 Ground to overhead 75/55, 65/45

10 Bar facing burpee ** Scaled may step over bar