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25$ Tees/Crops/Tanks – trying to order by Friday or Saturday May4th Cut OFF

VENMO- Great-Woods

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Challenge

Back Squat (Every 2:00 x 12:00
5 Reps
– mod to heavy weight, can build every set just not till failure. Just have some challenging working weight on the bar! )

GROWTH & DEVELOPMENT

Power Clean + Front Squat + Push Jerk (Every 2:00 x 6 sets
Building to a heavy complex for the day )

Growth/ Challenge (Time)

3 Rounds for time:

100m run (200m row or ski)

10 thruster 75/55

10 Calorie bike

100m run (200m row or ski)

25 Ab mat sit ups

PERFORMANCE

Power Clean (Every 2:00
75% 1.1.1
80% 1.1.1
85% 1.1
88% 1
88% 1
90% 1 )

Performance (5 Rounds for time)

5 Rounds for time:

200m run

6 Hang clean 135/95

40 Double under

10 Cal bike

6 Front squat
L1-115/85

L2-105/75