CrossFit – Sun, Dec 8

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio machine 3 minutes

into

5 Dual DB hang clean and press + 5 extra strict press after

15 Air squat

:20 hollow rock

20 banded pull apart

X 2

Clean Complex (Every :90 x 5 sets )

1 Deadlift + 2 hang clean + 3 Front squat

Every :90 seconds

Squat Clean and Jerk (Every :90 x 5 sets
Squat clean and jerk @80% )

Metcon (Time)

10 RFT

10 Thruster 95/65

10 BFB