CrossFit – Tue, Dec 16

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Performance (AMRAP – Rounds and Reps)

12:00 AMRAP

250 Row

10 (5/5) DB hang clean and jerk

15 Wallball

-2:00 rest

12:00 AMRAP

250 Ski

15 KB swing

10 Box jump

-2:00 rest

12:00 AMRAP

40 Double under

10 DB snatch

10 Burpee over DB

10 Pistol

Growth (AMRAP – Rounds and Reps)

12:00 AMRAP

250 Row

10 (5/5) DB hang clean and jerk

10 Medball squat clean

-2:00 rest

12:00 AMRAP

75 Single under

10 DB snatch

20 Slamball

-2:00 rest

12:00 AMRAP

10 Calorie bike

12 KB Swing

10 Box jump / step up