CrossFit – Fri, Apr 21

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio warm up

+

AMRAP 5:00 easy pace

Ring row x 8

Empty bar S2oh x 8

:15 rig hang

Kipping swings x 8

:15 Hollow rock or hold

GROWTH & DEVELOPMENT

Hang Squat Clean (EMOM 8:00
Hang squat clean + Jerk
-not maxing out there, clean good reps! )

Metcon (No Measure)

Every 6 minutes x 4 Sets

200m Run

12 Front squat 75/55

200m Run

12 S2OH

PERFORMANCE

Snatch (EMOM 8
x 1 Squat snatch @ 85% across )

Metcon (No Measure)

4 Sets of the following:

400m Run

15 OHS 95/65

7 Bar facing burpee

3 Wall walk

+ 90 seconds rest betwen sets