CrossFit – Sat, Sep 13

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Metcon (Time)

Team of 3 WOD

For Time (split & rotate work as needed)

Part A – Heavy Lifts (20 min cap)

As a team, complete:

• 60 Power Cleans (185/125 lb)

• 60 Front Squats (155/105 lb)

• 60 Shoulder-to-Overhead (115/85 lb)

👉 One athlete works, one holds a plank, one rests. Rotate every set of 5–10 reps.

⸻ directly into 5 rounds

Part B –

5 Rounds (split work however you want):

• 30 Chest-to-Bar Pull-Ups (Rx+ BMU)

• 30 Handstand Push-Ups

• 60 Assault Bike Calories

👉 One athlete works, one athlete must hang from pull-up bar, one rests.
Scaled –

Team of 3 WOD

For Time (split & rotate work as needed)

Part A – Heavy Lifts (20 min cap)

As a team, complete:

• 60 Power Cleans (135/95)

• 60 Front Squats (115/75)

• 60 Shoulder-to-Overhead (95/65)

👉 One athlete works, one athlete must hang from pull-up bar, one rests.