CrossFit – Tue, Apr 4

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Sunday 4/9 EASTER Gym will be closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Rounds

100m Jog, or 1 minute bike or ski erg

10 PVC OHS

5 Burpee

5 Box jump

GROWTH & DEVELOPMENT

Metcon (No Measure)

For time:

400m Run

20 Box jump

10 DB Hang clean

10 DB Hang squat clean

400m Ski

20 Box jump

10 DB S2OH

10 DB Front squat

400m Row

20 Box jump

10 DB Deadift

10 Alt. DB Snatch

400m Run

0-20

22-42

Every 4:00

500m Row

22:00

26:00

30:00

34:00

38:00

PERFORMANCE

Metcon (2 Rounds for time)

21-18-15-12-9

Overhead squat 95/65

Box jump 24/20

Calorie Bike

(0-20)

@22-42

9-12-15-18-21

Clean and jerk 95/65

Bar facing burpee

+ 200m run at the completion of each round
* this isn’t meant to be singles- if thats the case scale down weight in this workout to something you can do sets with