CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400 run

+

1:00 bike

1:00 row

1:00 ski

X 1 sets

+

400 run

GROWTH & DEVELOPMENT

Metcon (Time)

AMRAP 7:00

10 Hang clean 75/55

8 Front squat

6 Cal bike

Rest 5:00

Into

50 cal row

Rest 5:00

Into

AMRAP 7:00

200 run

10 DB burpee to clean

Rest 5:00

Into

50 cal row

PERFORMANCE

Metcon (Time)

AMRAP 7:00

7 hang power snatch 95/65

7 OHS

200m run

Rest 5:00

Into

50/40 cal bike

Rest 5:00

Into

AMRAP 7:00

35 double under

7 thruster 95/65

14 front rack lunge

Rest 5:00

Into

50/40 cal bike