Announcements

Holiday Schedule
December 24th- 5:30/9:30 only
Christmas- Closed
December 26th- Closed
December 31st- 5:30/9:30 only
January 1st- Closed
January 2nd- Closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

3x

15 RDL ( empty barbell ) or 2 DB

8 Chin up or ring row

:30 Hollow hole

1 Wall walk

How heavy can we get today?

GROWTH & DEVELOPMENT

Clean and jerk

Every 2:00 x 8 sets

Clean+clean+clean+jerk

Building 3 squat clean + split jerk

Not TNG singles

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

10/7 Assault bike Calorie

2 Wall walk

20 Wallball

10 Alt. DB snatch 35+/25+

PERFORMANCE

Clean Complex

Every 2:00 x 8 Sets

3 Position Clean (hang+low+floor) + jerk

** dont drop barbell!

Building to a heavy set for the day

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

30/20 Calorie Row

15 Chest to bar

5 Squat snatch 155/105, 135/95

** this should be heavy and done in singles
Hands tore up? Sub 10 Calorie ski erg or 50 Double under if skis are in use