Great Woods Fitness & Performance – CrossFit

Metcon (4 Rounds for reps)

Partner A works while Partner B rests.

Round 1 – 10:00 Cap

50 Cal Ski Erg

40 Power Cleans (135/95 lb)

🌶️ Time remaining: Max Pull-Ups

Rest 3:00 between rounds

Round 2 – 10:00 Cap

50 Cal Row

40 Front Squats (135/95 lb)

🌶️Time remaining: Max Toes-to-Bar

Rest 3:00

Round 3 – 10:00 Cap

50 Cal Assault Bike

40 Shoulder-to-Overhead (135/95 lb)

🌶️Time remaining: Max Bar-Facing Burpees (synchronized- chest at bottom)

Round 4 – 10:00 Cap

400Ft Farmers carry (switch every 50m)53/35

40 Deadlifts (185/125 lb)

🌶️Time remaining: Max Wall Balls

20/14