CrossFit – Fri, Oct 18

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Couch stretch

Standing rig figure four stretch

Front Squat (Every 2:00 x 5 sets
4 Reps @78-80% of 1RM)

Metcon (Time)

1 Round for time:

24 Hang power snatch 115/75.. 95/65

48 KB Swing

24 Thruster

400m Run

24 Hang power clean

8 ring muscle up ( 16 C2B)

24 S2OH

8 Ring muscle (16 C2B)
CAP 15:00

Growth (Time)

3 Rounds for time:

20 Alternating DB hang clean and jerk ( switch every 5)

10 Hang squat clean thruster 75/55

200m Run

250m Ski erg