Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Push press + Split jerk (Every :90 x 6 sets )

2 Push press + 1 split jerk

For time (Time)

4 Rounds for time:

15 DB Thruster

200m Run

15 Calorie Bike

PERFORMANCE

Clean Pull + Low hang squat clean (Weight)

Below the knee
Below the knee

EMOM x10

@75%

20:00 CAP (Time)

For time:

400m Run

5 Burpee BMU ( 5 Burpee pull up )

5 Ground to overhead 135/95

400m Run

7 Burpee BMU (7 Burpee pull up)

7 Ground to overhead 145/105

400m Run

9 Burpee BMU (9 Burpee pull up)

9 Ground to overhead 155/115

400m Run

11 Burpee BMU (11 Burpee pull up)

11 Ground to overhead 165/125