Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min Cardio

into

3 sets

wall squats x10

wall angels x10

Barbell bent over rows x 10

Barbell RDL x 10

Barbell Front squat x 10

Barbell S2OH x 10

Growth & Development/ Challenge (Time)

3:00 on

12 Deadlift

9 Hang clean 95/65

6 Lateral burpee

+ max bike cal

rest 1:00 x 4 Sets

@20:00

FOR TIME:

27-21-15-12-9

Calorie Row

Lateral Burpee over rower

Performance (Time)

3:00 on

3 Power clean and jerk 75%

15/12 Calorie Row

+ MAX Burpee over rower

rest 1:00 x 4 sets

@ 20:00

FOR TIME:

27-21-15-12-9

Calorie Row

Hang power snatch 95/65