CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

Working warm up with partner

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

With a partner:

100 Cal Bike

150 Wall ball

*both partners can be working at the same time ( one on bike one on WB)

Into …

45-30-25

Deadlift 185/135

Calorie Row

50 Cal Bike

75 Wall ball

*both partners can be working again

Into …

25-30-45

Power clean 135/95

100-100-100

Double under