Great Woods Fitness & Performance – CrossFit

#throwbackthursday

Wodapalooza 2018! HAPPY BIRTHDAY Ashley!!!

Growth (3 Rounds for time)

15 Calorie Bike

20 Front squat 65/45

10 Burpee box jump

20 SlamBall

20 Medball sit up

10 Burpee box jump

20 Wallball

15 Calorie bike

Rest 3:00 x 3 sets

Performance (3 Rounds for time)

250m Row

20 Back squat @ 135/95 ** off floor

20 Lateral burpee

20 S2OH x 2 DB

20 GHDSU ( Medball sit-up)

20 Deadlift

20 Wallball

200m Run

rest 3:00 x 3 sets