CrossFit – Thu, Apr 2

Great Woods Fitness & Performance – CrossFit

Metcon (Checkmark)

Minute 1 – DB Thrusters

RX: 12 reps (35/25)

Intermediate: 10 reps

Scaled: 8 reps (light DBs or goblet thruster)

Minute 2 – Wall Balls

RX: 18 reps (20/14)

Intermediate: 15 reps

Scaled: 12 reps (lighter ball / lower target)

Minute 3 – Slam Balls

RX: 15 reps GHDSU

Intermediate: 15 reps

Scaled: 10 reps

Minute 4 – Alternating DB Hang Cleans

RX: 16 total reps

Intermediate: 14 reps

Scaled: 12 reps

Repeat for 9 total cycles (36 minutes)

@ 40:00

3:00 max reps x 2

5 DB burpee deadlifts 50/35

max calorie bike

Score = total calories 🔥