CrossFit – Tue, Dec 10

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Growth & Development (2 Rounds for time)

2 Rounds for time:

40 Calorie Bike

10 Wall Walk

15 Front squat @ 50% of MAX ( have to be able to clean it off the floor )

@20:00

For time:

30/22 Ski Calorie

60 Slam ball

40 Wall Ball

60 Slam Ball

30/22 Ski Calorie

Performance (2 Rounds for time)

2 Rounds for time:

1000m Row

15 Bar muscle up ** 30 Chest to bar pull up

15 Front squat @ 185/135, 155/105 ( from floor)

@20:00

For time:

30 DB Box step over 50/35’s

60 Double under

60 Wall ball 20/14

60 Double under

30 DB Box step over