Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m jog

Or cardio of choice

Into

5 plank walk out

5 push up

5 Superman

10 Hollow rocks

:20 hollow hold

5 empty bar RDL

5 empty bar hang clean

5 empty bar thruster

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Scaled 115/75.. 95/65… 75/55

Metcon (Time)

5 rounds for time of:

5 DB Man Maker

400 meters Run

5 Deadlifts 225/155

1 Rope climb (5 pull up)
Scaled – 185/135 …. 155/105