CrossFit – Thu, Sep 11

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

3x Easy pace

200m Run

6 KB Sumo Deadlift

6 KB American Swing

6 Ring row/Strict pull ups

Challenge (Time)

EMOM 18:00

1.Bike 10/8 Calorie

2.Deadlift 12 Reps @ 135/95..115/75

3.Run 100M

@ 20:00

Every 2:00 x 8:00

10 Burpee to target

@30:00

For time:

400m Run
Score is RUN time

Performance/Growth (Time)

EMOM 18:00

1.Ski Erg 12/10 Calorie

2.Power clean x 12 Reps @ 95/65

3.Farmer Carry x 200FT ( 25FT incements)

@ 20:00

Every 2:00 x 8:00

8 Burpee pull up

Rx+ 6 Burpee BMU or 4 Burpee RMU

@ 30:00

For time:

800M Run
Score is RUN TIME 🙂