Great Woods Fitness & Performance – CrossFit

Warmup:

3:00

CARDIO + athlete choice

Metcon (AMRAP – Reps)

With a partner:

8:00 AMRAP

20 Hang power snatch 75/55

20 Lat burpee over barbell

20 Front squat

-simple/fast/spicy-

2:00 REST

AMRAP 15:00

I go, you go movements

8 DB box step over 50/35x 1 DB

4/4 KB hang snatch 53/35

10 HSPU (14 Push-up)

8 Strict press 75/55 (if possible or push)

8 Sumo deadlift high pull 75/55

2:00 REST

3:00 on the clock:

4 shuttle runs

2 farmer carry 53/35

-then switch with partner, keep this up till 3:00 is complete

SCORE IS MAX RUNS – need to hustle (down and back =2)
I go you go movements = partner 1. Step over … partner 2. Hang kb snatch etc.

2:00 to clear floor under rig or away before our runs. Plenty of time to do this – stay organized and make it happen.