CrossFit

Great Woods Fitness & Performance – CrossFit

1:00 Row

1:00 Ski

1:00 Bike

1:00 Jump rope

X 2 sets

Athletes choice free stretch

3:00 on

12 Deadlift

9 Hang clean

6 S2OH @ 95/65

+ Max Calorie Bike in remaining time

1:00 off x 4 sets

@20:00

27-21-15-12-9

Calorie Row

Lateral Burpee

A. 3:00 on

3 Power clean and Jerk @75%

15/12 Calorie Row

+ max burpee over the rower

1:00 off x 4 sets

@20:00

27-21-15-12-9

Calorie Row

Hang power snatch @95/65
Power clean and jerk should be 225/155 Rx and done in singles

**obviously if that weight is too heavy get your 75% or as close to weight above as possible