CrossFit – Tue, Mar 12

Announcements

Week 3 FNL – Our last night is all about COMMUNITY

PM heats ONLY. Look for heat release by 3:30 Thursday to secure a time you want!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Growth & Develop. (Time)

For time:

24 Calorie Bike

12 Devils press ( 2x DB )

12 Burpee Box jump

12 Toe to bar( knee raises )

20 Calorie Bike

10 Devil Press

10 Burpee box jump

10 Toe to bar

16 Calorie Bike

8 Devil Press

8 Burpee box jump

8 Toe to bar

12 Calorie Bike

6 Devil Press

6 Burpee box jump

6 Toe to bar

PERFORMANCE

Metcon (Time)

21 Power snatch 95/65

21 Chest to bar ( 12 Bar muscle up )

9 Wall walk

15 Power snatch

15 Chest to bar ( 9 Bar muscle up )

6 Wall walk

9 Power snatch

9 Chest to bar ( 6 Bar muscle up )

3 Wall walk

-5:00 rest-

21 Toe to bar

21 Thruster 95/65

21 Calorie Bike

15 Toe to bar

15 Thruster

15 Calorie Bike

9 Toe to bar

9 Thruster

9 Calorie Bike

Rx+ 115/80