Great Woods Fitness & Performance – CrossFit

Growth & Development (Time)

Running clock:

0-30:00 minutes

5 RFT

350m Ski Erg

10 Strict press 45/35

2 Wall walk

@ 38:00 mark

For Time

100 Single Under

30 Box jump 24/20

100 Ab sit up

GOAL : SUB 8:00

Metcon (Time)

Running clock:

0-30:00 minutes

5 RFT

21 Box jump 24/20

18 DB snatch 50/35

15 Strict press 75/55

@ 38:00 mark

For Time

100 Double under

50 HSPU (HR push up) Rx+ 150ft HS walk

100 Front rack lunges 75/55

GOAL: SUB 8:00