CrossFit – Mon, Jun 30

Great Woods Fitness & Performance – CrossFit

Push Press (Building to a 2RM in 8:00
+ drop sets @ 9:00
EMOM 6:00
X 2 reps @ 85% of MAX )

Performance (Time)

For time:

21 Burpee box jump

400M Run

9 Bar muscle up (18 Chest to bar pull up)

15 Hang clean @ 175/125

400M Run

7 Bar muscle up (14 Chest to bar pull up)

12 Hang clean

400M Run

5 Bar muscle up (10 Cheat to bar pull up)

9 Hang clean

21 Burpee box jump
CAP 20:00

Growth & Development (Time)

For time:

21 Burpee step up/box jump

200M Run

15 Calorie Ski

15 Hang clean @ 115/75

200M Run

12 Calorie Ski

12 Hang clean

200M Run

9 Calorie Ski

9 Hang clean

21 Burpee step up/ box jump
CAP 20:00