CrossFit – Sat, Jul 22

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

WOD 1 (AMRAP – Reps)

4:00 ON THE CLOCK:

75 Wall ball

+ MAX Thruster 95/65

rest 1:00

4:00 ON THE CLOCK:

400m Run together

100 DOUBLE UNDER * One partner only has to complete

+ MAX Ground to overhead 95/65

WOD 2 (AMRAP – Reps)

CLEAN LADDER:

EMOM 15:00 per athlete

15 points total

115/75

135/95

155/105

175/115

185/125

195/135

205/145

225/155

235/165

245/175

255/185

265/195

275/200

285/205

300/210

WOD 3 (AMRAP – Rounds and Reps)

3:00 CAP

3 Rounds

8 Toe to bar

8 Box jump over

8 Dead lift 115/75

3-6:00

3 Rounds

10 Toe to bar

10 Box jump over

10 Dead lift

6-9:00

3 Rounds

12 Toe to bar

10 Box jump over

10 Dead lift

9-12:00

3 Rounds

12 Toe to bar

12 Box jump over

12 Dead lift

12-15:00

3 Rounds

14 Toe to bar

14 Box jump over

14 Dead lift