Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Growth (Time)

A. 3 rounds for time

8 deadlift 75/55

6 hang clean

14 Calorie row

1:00 rest between sets

-3:00 rest before B.

B. 3 rounds for time

250m ski

8 box jump over

8 Calorie bike

1:00 rest between sets

-3:00 rest before C.

C. 3 rounds for time

200m Run

6 S2OH

4 Burpee pull up

1:00 rest between sets

Performance (Time)

A. 3 rounds for time:

50 double under

5 burpee pull up ( Rx+ 2 burpee pull over )

15 cal bike

1:00 rest between sets

-3:00 before B

B. 3 rounds for time:

3 BMU

6 power snatch 135/95

9 hspu

1:00 rest between sets

-3:00 before C

C. 3 rounds for time:

200m Run

6 S2OH

50 double under

1:00 rest between sets