CrossFit

Announcements

Monday October 11th
Columbus Day 9:30AM ONLY CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

800m jog

Back squat prep

GROWTH & DEVELOPMENT and PERFORMANCE

Back squat

2 RM

Drop sets x 2 sets of 2 @ 95%

Metcon (AMRAP – Rounds and Reps)

25:00 on the clock

As many rounds as possible:

20 Hang power clean @95/65 75/55

15 toe to bar

400m run

Scaled:

20 Hang power clean 65/45

10 toe to bar or knee raises (15 ab mat sit ups)

400m run
Rx+ 115/80