Great Woods Fitness & Performance – CrossFit

Warm up

1:00 bike

1:00 ski

Run 200

X 3

Metcon (Calories)

Emom 40:00

0-1:00 Max calorie Row

1:00-3:00 200m Run

3:00-4:00 AMRAP 5 Wallball + 5 Toe to bar

( stop with 10 seconds to get on that rower)

score is MAX calories over 10 sets
Scaled –

Knee raises + wallballs

Sit up + air squats