Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Metcon (Time)
3 Rounds for time:
10 Knee Raises
10 Box jump over
10 Thruster 75/55
Rest 4:00
3 Rounds for time:
7 Calorie Row
50 Single under
10 DB Snatch
Rest 4:00
3 Rounds for time:
10 Thruster
10 Box jump over
10 Knee raises
Rest 4:00
3 Rounds for time:
10 DB snatch
50 Single under
7 Calorie Row
Performance (Time)
3 Rounds of the following:
7 Toe to bar
14 ( 7/7) DB Hang clean & jerk
7 Calorie Row
Rest 4:00 into
3 Rounds of the following:
5 Burpee box jump over
10 Alt. DB Snatch
50 Double under
Rest 4:00 into
3 Rounds of the following:
7 Calorie Row
14 (7/7) DB Hang clean & jerk
7 Toe to bar
Rest 4:00 into
3 Rounds of the following:
50 Double under
10 Alt. DB snatch
5 Burpee box jump over