Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

6:00 AMRAP

6 Burpees

8 Empty Barbell Good Mornings

10 Front Rack Elbow Punches (fast, active mobility)

8 Empty Barbell Muscle Cleans

6 Empty Barbell Strict Press

6 Pause Front Squats (1 sec bottom)

Squat Clean and Jerk (Every :90 seconds x 6 sets
Squat clean + 2 Split jerk

Building –
70
75
80
85
85
85+ )

Metcon (Time)

For time:

Rx+

21-15-9

Squat Clean & Jerk (115/85)

** not a cluster

Into:

30/24 Row

Rx

21-15-9

Squat Clean & Jerk (95/65)

Into:

25/20 cal Row

Growth & Development

21-15-9

Power Clean + Press (75/55)

Into:

20/15 cal Bike

Immediately into:

21-15-9

Toes-to-Bar

Lateral Burpees Over Barbell

Scaled:

Hanging Knee Raises

Burpees (step allowed)