Announcements

Circuit training- back to Sundays for Fall/Winter months following open gym @ 9:30am

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2 Sets of the following:

10 BB Goodmorning

10 BB RDL

10 BB Front squat

10 BB Thruster

Clean grip Deadlift (5 Sets of 3 Reps @ 110-120% of your max clean )

Growth & Development (No Measure)

5:00 AMRAP

3 Devil Press

6 DB Thruster

9 Calorie Ski Erg

2:00 off

5:00 AMRAP

400m Run

in remaining time MAX Meters Row

2:00 off

5:00 AMRAP

3 Devil Press

6 DB thruster

9 Calorie Ski erg

Performance (Time)

5 Rounds for time:

10/8 Calorie Bike

15 Front squat @ 135/95

15 Box jump over 24/20

20 Wallball 20/14