Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute bike

into

10 Wall squat

10 Wall angels

PVC Pass thru

PVC OHS

10 Scap pull ups

10 Kipping swings

10 Knee to elbow

x 2

Growth & Development (Time)

10:00 AMRAP

10 Wallball/goblet squat

10 Knees to Elbow

10 Push Press 75/55

10 Row

3:00 REST

For time:

20 DB Thruster

40/30 Row

16 DB Thruster

30/20 Row

14 DB Thruster

20/10 Row

3:00 REST

3 RFT

15 Box jump/Step up

10 Hang power clean 75/55

10 Ring row ( Pull up )

Performance (Time)

10:00 AMRAP

14/10 Calorie Row

12 Wallball 20/14

10 Toe to bar

8 Barbell Bent over Row 115/75

3:00 REST

FOR TIME:

10 Snatch 115/75

40/30 Bike

8 Snatch 135/95

30/20 Bike

6 Snatch 155/105

20/10 Bike

3:00 REST

3 RFT

15 Box jump

10 Thruster 95/65

5 Chest to bar pull-up ( Rx+ 2/1 RMU )
For time Snatch Scaled weight-

75/55

95/65

115/75