Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

Foam roll. Banded hamstring

Split Jerk (Every minute x 2 Reps

Emom 8)

Big Dawg Ten (AMRAP – Rounds and Reps)

Complete as many rounds and reps in 10 minutes, of:


10 Rowing Calories


10 Kettlebell Swings, 53/35 lbs


10 Burpees

Clean Pull + Low hang squat clean (Weight)

Below the knee
Every :90 @ 90% x 5

CORRIN LEMIEUX (Time)

For time:

5-4-3-2-1

Power clean 225/155

2-4-6-8-10

Bar muscle up

+ 50 Double under after each BMU round (including the 10)
Scaled –

4-8-12-16-20 chest to bar