Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio of choice-

Growth & Development (AMRAP – Rounds and Reps)

30:00 AMRAP

2:00 Row

15-20 Ring row

1:00 Ski erg

20-30 Walking lunges ( bodyweight )

2:00 Bike

Performance (Time)

For time:

1,000m Row

into

“ Grace ”

135/95 Clean and Jerk x 30 Reps

into

50 Calorie Bike

into

“ Isabel ”

135/95 Power Snatch x 30 Reps

into

1,000m Row
L1: 115/80

L2: 95/65