CrossFit – Fri, Jul 26

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Shoulder stretch with band on rig

partner PVC

Metcon (Weight)

RDL x 10 reps heavier than last week into

Tripod bent over rows x 10/10 heavier

3-4 sets resting 1-2 minutes between sets

Metcon (Time)

Tester workout

7 rounds for time

7 power clean 75/55

7 bar facing burpee

7 thruster

Snatch pull + Low hang squat snatch (Every :90 x 5 sets @90% )

Below the knee

Metcon (Time)

Tester workout

7 Rounds for time

7 Power snatch 95/66

7 Bar facing burpee

7 Thruster

great time – Sub 10