CrossFit – Sun, Aug 24

Announcements

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 Cardio

Into

AMRAP 6 warm up pace

4 shuttle run

10 wall squat

10 wall angles

10-15 banded face pulls (off rack)

PVC pass through + OHS

2 Snatch Lift-Offs + Snatch (Every minute x 8 minutes @
75% Sets 1-4
75-80% Sets 5-8 )

Growth Strength (Checkmark)

4 sets of the following:

10 Strict press

10 Lateral raises per side

10 Seated front raises

10 DB upright row

Rest 1-2:00 between super sets

Performance/Growth (Time)

20:00 CAP

FOR TIME:

800m Run

3 Cluster 115/85

6 Bar facing burpee

600m Run (400+200)

6 Cluster

9 Bar facing burpee

400m Run

9 Cluster

12 Bar facing burpee

200m Run

12 Cluster

15 Bar facing burpee
L1: 75/55

L2: 95/65

L3: Rx 115/85