Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

into

AMRAP 6:00

3 Burpee

15 Double under

3 Strict pull up

6 Empty bar hang power snatch

:30 Bike

Growth & Development (Time)

A. 3 Sets of the following:

8 Alt. DB Snatch

6 Hang power clean 75/55

14 Calorie Row

1:00 Rest between each set

– rest 3:00 before B

B. 3 Sets of the following:

50 Single under

8 Lateral burpee

8 Calorie Bike

1:00 Rest between each set

-rest 3:00 before C

C. 3 Sets of the following:

14 Calorie Row

6 Hang power clean

8 Alt. DB Snatch

1:00 rest between each set

Performance (Time)

A. 3 Sets of the following:

50 Double under

2-3 Burpee pull over ** 5 Burpee pull up

15 Calorie Bike

1:00 rest between each set

-rest 3:00 before B

B. 3 Sets of the following:

3 Bar muscle up ** 6 C2B

6 Power snatch 135/95

9 Lateral Burpee

1:00 rest between each set

-rest 3:00 before C

C. 3 Sets of the following:

15 Calorie Bike

10 HSPU

50 Double under

1:00 rest between each set