Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Front Squat (Heavy single for the day. 12:00 on the clock )

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

1-2-3-4-5…

wall walk

2-4-6-8-10

Burpee

3-6-9-12-15…

Ab mat sit up

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

1-2-3-4-5..

Wall walk

10-20-30-40-50

Double under

3-6-9-12-15

Thruster 95/65