Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

15/12 Calorie cardio

15 Banded pull apart

15 Goblet squat

10 Barbell bent over row + 10

RDL

:20 Banded dead bugs

GROWTH & DEVELOPMENT and PERFORMANCE

Front squat

3 x 3 @ 85%

Resting as needed – G&D 10-15lb heavier than last week

CORRIN LEMIEUX (Time)

For time:

5-4-3-2-1

Power clean 225/155

2-4-6-8-10

Bar muscle up

+ 50 Double under after each BMU round (including the 10)
L1: 185/135

L2: 155/105

BMU: Sub Chest to bar pull up @ 8-10-12-14-16

Scaled:

5-4-3-2-1

Power clean 135/95

2-4-6-8-10

Bar facing burpee

+ 100 single under after every round