CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Amrap 6:00

20 seconds Bike row or ski

20 double under

10 empty bar hang clean to overhead

5 burpee

10 air squat

GROWTH & DEVELOPMENT

Metcon (Time)

3 Rounds for time:

15 Assault bike calorie

15 Hang power clean to overhead 75/55

15 Ski erg calorie

Metcon (Time)

@ 20:00

For time:

60 Slam ball

40 DB Hang clean and jerk **alternating every 5 reps

20 Burpee to target 6inch above head

PERFORMANCE

Metcon (Time)

3 Rounds for time:

500m Row

15 Power clean to overhead 135/95

75 Double under

** 115/75

Metcon (Time)

@ 20:00

For time:

60 Slam ball

50 Deadlift 135/95

40 Alternating Pistol

30 Bar facing burpee

20 Alternating single arm Devil press 50/35