CrossFit – Sun, Dec 7

Great Woods Fitness & Performance – CrossFit

Metcon (Checkmark)

3:00 AMRAP each station

+ 1:00 rest between Rounds

Round 1: 8 burpees over rower + 8 cal row

Round 2: 20 wall balls + 100m ski

Round 3: 15 DB snatches/side (30 total)+ 15 Jump rope any kind

Round 4: Farmer carry

Round 5: 14 box step-ups + Shuttle runs x 4

Round 6: 10/10 DB hang clean and press + 25 jump rope any kind

Round 7: 18 ski cals + 18 bike cals

Round 8: 40 Russian twists + 15 sit-ups

Round 9: 25 KB swing + 25 GHD or sit up

Round 10 : Shuttle runs