CrossFit – Fri, May 16

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

3x

:10 dead hang

10 scap pull up

10 Kip Swing

1 Wall walk + :10 hold at top

10 wall squat

10 wall angel

Clean Complex (Squat clean + squat clean + split jerk + squat clean and split jerk

** not TNG build up HEAVY – take your time

Every 3 minutes x 15:00)

Performance (AMRAP – Reps)

AMRAP 13:00

30 Double under

15 Wallball 20/14

5 Power Snatch 95/65, 75/55

Rx+ 115/75

Rest 3:00 into

3:00 MAX Reps Wall balls 20/14

Growth (AMRAP – Rounds and Reps)

AMRAP 13:00

7 Calorie Bike

14 KB swings

7 Burpee

3:00 rest

3:00 AMRAP

6 single arm alternating Russian swing

6 KB plank drag through