Great Woods Fitness & Performance – CrossFit

Metcon (Time)

20-30-40

Ski erg

Chest to bar

20-30-40

KB swing

Goblet squat

20-30-40

Row

Toe to bar

20-30-40

Bar facing burpee

8-12-16

Wall walk

20-30-40

Assault bike

Wallball

20-30-40

Box jump over

HSPU (box HSPU, HR Push-up, or Strict press 75/55)