CrossFit – Sat, Dec 6

Great Woods Fitness & Performance – CrossFit

Growth (Time)

1,000m Row/Ski or 50 Calorie bike

– 20 sit-up

60 Air Squats

-20 Slam ball (each)

50 Box Step-Ups/box jump

-20 sit-up

40 Single arm Devil press

– 20 Slam ball (each)

500m Row/Ski or 25 Bike calorie

30 KB sumo deadlift high pull

– 20 sit-up

20 KB swings sync

– 20 Slam ball (each)

10 DB Hang Power Cleans each

– 20 Sit-up

Performance (Time)

Buy in

1 mile Bike

Into

4 RFT

6 Bear complex unbroken (3/3)

12 BMU (20 Chest to bar pull up)

24 HSPU

48 Box jump 24/20

500m Row

Into

Cash out

1000m Row/Ski
Round 1: 115/95

Round 2: 135/95

Round 3: 155/105

Round 4: 175/125

L1:

Round 1: 95/65

Round 2: 115/75

Round 3: 135/95

Round 4: 155/105