Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

FREE STRETCH

Challenge

Challenge/Growth

Back Squat (Every :90
Back squats x 3 reps )

PERFORMANCE

Snatch (Complex
Every :90 x 5
Power snatch
Squat snatch
Snatch balance
OHS
** building )

Metcon (3 Rounds for time)

Every 8:00 x 3

20/15 Calorie Bike

15 Box jump 24/20

400m Run

10 Hang cluster 115/75

Challenge/Growth

Every 8:00 x 3

15/10 Calorie bike

15 Box jump

400m Run

10 hang cluster 75/55