CrossFit – Mon, Jan 27

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into 2x

BANDED good morning x 12 Reps

BANDED shoulder press x 12 Reps

BANDED lateral walks x 25ft down and back

PVC pass thru PVC OHS X 10 each

Slam ball x 12 Reps

Burpee no jump x 5 Reps

Clean grip Deadlift (Building every 2:00
5 Reps x 5 Sets )

Metcon (Time)

For time:

75 Single under @ the top of every rounds

15-1

Lateral Burpee

Hang power clean 75/55

Snatch Pull + Squat Snatch (Every 2:00 x 10:00
Snatch pull + Snatch x 2
@ 75% for all sets )

Metcon (Time)

For time:

40 Double under @ the top of every round

15-1

Lateral Burpee

Hang Clean 95/65

CAP 20:00