CrossFit – Sat, Sep 20

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Metcon (Time)

Part 1 – Buy-In

2,000m Row (split as you like )

• Non-rowing partner: max jump rope (single or double unders)

Part 2 – AMRAP 18 (Shared Work)

• 20 Barbell Push Press 75/55

• 30 Burpees over bar

• 40 Double Unders

• 300m Row

Part 3 – Finisher (For Time, 10 min cap)

• 100 Wallball 20/14 (partners alternate every 10–20 reps)

• At every switch: both partners must do 5 synchronized burpees