Announcements

Weightlifting October 6th 5:30-7:30pm & 10th 9:30-11ish am this week!
Monday October 11th
Columbus Day 9:30AM ONLY CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Prep:

AMRAP 6:00 easy easy

10 Air squat

5/5 step up

10 Ring row

:30 single/ double under

Metcon (AMRAP – Reps)

36:00 AMRAP

15 Cal Row

15 Wall Ball 20/14

15 Single DB box step over 50/35, 24/20″

100 Double under

30 Cal Row

30 Wall Ball

30 Single DB box step over

100 Double under

45 Cal Row

45 Wall Ball

45 Single DB box step over

100 Double under

60 Cal Row

60 Wall Ball

60 Single DB box step over

100 Double under

75 Cal Row

75 Wall Ball

75 Single DB box step over

100 Double under

….. Add 15 reps every round, break up however you’d like between 2 people
Scaled-

Any questions size WB/DB

200 single under