Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

GROWTH & DEVELOPMENT and PERFORMANCE

Squat Clean and Jerk (Emom 8:00
80-85%
)

Challenge

Push Press (Emom 8
3 reps
Heavier than last week )

Performance (8 Rounds for time)

10 Thruster 95/65

10 C2B

25 Double under

1:00 rest

X 8

20:00 CAP

Growth/Challenge (6 Rounds for time)

10 DB or BB Thruster 66/45

10 Calorie Ski

25 Jump rope

1:00 rest

Internals are pushing harder each time x 6

Warm Up & Mobility

3:00 cardio

Into