CrossFit – Fri, Aug 22

Announcements

INTERNAL COMP! 9 AM – Doors open at 8 AM for warm ups etc.

6 WEEK Challenge Sept 1 TELL YOUR FRIENDS

INFO Session August 22, Friday night @ 6PM

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Warm up

Into

Banded shoulder stretch

Free stretch

Clean Complex (Every :90 x 6 sets
Building to a heavy Big complex!
Clean deadlift + clean pull + 2 Hang squat clean + squat clean )

Metcon (Time)

5 RFT

35 Double under

14 Alt DB snatch

10 Cal Bike

6 Deadlift @ 225/155

@ 20:00

Every 2:00 x 8:00 (4 sets )

250M row

+ max Russian KB swings in remaining time 53/35
Score is time for 5 Rounds

Growth (Time)

4 RFT

15 Sand bag squats

10 Sand bag step up

10 Calorie Row

150m Ski erg

@20:00

Every 2:00 x 8:00

10 Calorie bike

+ Max Russian KB swings in remaining time 35/24
Score is time when 4 Rounds are completed