CrossFit

Great Woods Fitness & Performance – CrossFit

GROWTH & DEVELOPMENT

Metcon (Weight)

Deadlift

Emom x 12

3 reps (clean grip)

Moderate weight not max out but build no more than 80%

Metcon (Time)

Amrap 16

16 Alt DB snatch

12 Cal ski

10 Box jump

PERFORMANCE

Split jerk

Emom 12:00

X 1 rep @85%

Metcon (AMRAP – Rounds)

Amrap 16:00

16 alt DB snatch

36 Double under

8 toe to bar