Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

2x

:45 Any machine

8 Burpee

10-20 Double under

Gymnastics

EMOM 10:00

1 Movement

Challenge

EMOM 10:00

1.Row 10/8

2.Bike 10/8

Performance/Growth (4 Rounds for reps)

3:00 on 2:00 OFF

12 Thruster 95/65

12 BFB

12 Power Snatch

+ MAX Double under

x 4 Sets

Part B

:30 ON HARD Bike

:30 Moderate pace

x 3 Sets
SCORE IS DOUBLE UNDER FOR 4 SETS

CHALLENGE (4 Rounds for reps)

3:00 ON 2:00 OFF

12/10 Row

10 Burpee over rower

+ MAX KB SWINGS

x 4 Sets

Part B

Ski ERG Finisher

:30 ON HARD

:30 Moderate pace
Score is MAX KB SWINGS for 4 sets