Great Woods Fitness & Performance – CrossFit

Metcon (Time)

Teams of 2

Buy in 1 mile run broken up anyhow

Into***

60 chest to bar pull ups

60 HSPU / 80 strict press x 2 DB – tough load

75 Calorie Bike

75 Burpee

Cash out 1 mile run broken up anyhow

*** accumulate anyhow. Non-working partner must hold front rack @ 155/105 from the floor. As soon as load is dropped have to switch partners

Growth

same format

Load – 2 KB’s 34/26 in front rack

Mile buy in

80 barbell bent over row

80 DB strict press

75 calorie bike

75 burpee

Mile cash out