CrossFit – Thu, Oct 27

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Rounds-

1:00 Cardio

10 Wall squat

5 Push up

5 burpee

Pigeon :20 eavh side

Metcon (No Measure)

11:00 Amrap

11 Power clean 75/55

11 Calorie bike

9 DB box step over x 1 DB

9/9 DB thruster

@15:00

4:00 Amrap

5 Hang clean 75/55

5 Ski calorie

@21:00

4:00 Amrap

10 Front Squat 75/55

5 Ski Calorie

@27:00

4:00 Amrap

8 Box jump over

12 Wallball

PERFORMANCE

Metcon (No Measure)

11:00 Amrap

11 Power clean 135/95

11 Cal bike

9 DB box step over 50/35 x1

9/9 DB thruster

@15:00

4:00 Amrap

5 hang squat snatch 75/55

25 double under

@ 21:00

4:00 Amrap

10 Front squat 75/55

25 Double under

@ 27:00

4:00 Amrap

8 Box jump over

12 Wall ball