Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

3:00 free stretch

GROWTH & DEVELOPMENT and PERFORMANCE

Split jerk

0-12

Every 2:00

3 sets @ 70% x 3 reps

2 sets @ 75% x 2 reps

1 set @ 80% x 1 rep

RICHARD RAITHEL (Time)

For time:

15-1

250m Row*

Burpee

Hang Power Clean 95/65

*Row @ the start of each new round
15-45:00 (30:00cap)

Example-

250 row

15 burpee

15 hang clean

250 row

14 burpee

14 hang clean

….. and so on