Great Woods Fitness & Performance – CrossFit

Warm-up

GROWTH & DEVELOPMENT

Back Squat

Every 3:00

8@ 65%

8@70%

6 @ 75%

6@ 75-77%

Metcon (No Measure)

3 Sets

3:00

15 Calorie Bike + 200m Ski erg- rest remaining time

3:00

300m Row + 10 Burpee over the rower- rest remaining time

(0-3 bike ski) (3-6 row burpee) right back into bike ski x 3

PERFORMANCE

Snatch

Squat snatch + hang squat snatch + Squat snatch

every :90 seconds x 6 sets @75% across

Metcon (Time)

For time:

21 Snatch 75/55

400m Run

15 Snatch

200m Run

9 Snatch

200m Run

15 Snatch

400m Run

21 Snatch