CrossFit – Wed, Jul 2

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Bike row or ski erg

10 Air squat

15 Banded pull apart

10 Barbell Snatch grip bent over row

25 Double under

:20 Second hollow rocks

x3 sets

Bench Press (Every :90 x 6
2 reps heavier than last week)

Squat Snatch (Every :90 x 6
Squat snatch + 2 OHS + squat snatch )

Partner style (AMRAP – Rounds and Reps)

20:00 AMRAP

400m run (20 bike/ 30 row)

14 Thruster 95/65

14 Burpee pull up (dual DB burpee to stand)