Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2 Rounds

10 Cal Row

10 PVC Pass-Throughs

10 Air Squats

10 Jumping Lunges

Barbell Warm-Up (empty bar)

2-3 rounds can add weight if you want

3 Deadlifts

3 Hang Cleans

3 Front Squats

3 Power Cleans

Clean Complex (Every 90 Seconds x 6
Hang power clean + power clean + front squat

Building )

Back Squat (Building to a heavy single

Last week of the challenge. Looking to establish a number as we move forward )

Performance (4 Rounds for time)

4 Rounds for time:

10 Power clean 115/85

15 Wallball 20/14

20 GHSU (GHD on Medball or weighted Medball sit up)

Growth/Challenge (4 Rounds for time)

4 Rounds for time:

10 Power clean 95/65…75/55

15 Wallball 16/12

20 Ab mat sit up