Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into foam roll 5:00

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

27 thruster 95/65

27 bar facing burpee

400m Run

24 thruster

24 BFB

500m Row

21 thruster

21 BFB

400m Run

18 thruster

18 BFB

500m Row

15 thruster

15 BFB

400m Run

12 thruster

12 BFB

500m Row

9 thruster

9 BFB

400m Run

6 thruster

6 BFB

500m Row

3 thruster

3 BFB
95/65

75/55

65/45

CAP 45:00 😱