CrossFit – Sat, Apr 27

Great Woods Fitness & Performance – CrossFit

Metcon (Time)

AMRAP 10:00

12 Thruster 135/95

12 chest to bar

12 Lateral burpee

@ 13:00 –

3RFT

40 toe to bar

20 front squat 185/135

150 Double under

@ 25:00

2RFT

30/24 assault cals

400m run together

@ 37:00

60 OHS @155/105

30 HSPU

15 RMU (30 Pull-up)

Growth/ Challenge (Weight)

AMRAP 10:00

16 DB Thruster

8 Ski Calorie

12 Lateral burpee

@ 13:00 –

3RFT

40 rainbow slamball

20 DB front squat x 2 DB

150 Jump rope

@ 25:00

2RFT

30/24 assault cals

400m run together

@ 37:00

80 DB snatch

10 Wall walk ( 1 each alternating )

20 Calorie Row