CrossFit – Tue, Dec 9

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 rounds

6 Calorie any machine

6 medball front squats

6 medball thrusters

6 box step-ups (each leg)

4 hanging knee raises or strict leg raises

4 slow burpees

Performance (AMRAP – Rounds and Reps)

30:00 AMRAP

500m Row

20 Hang clean and jerk 95/65

15 Box step up (1 DB 50/35)

12 Toe to bar

9 Burpee pull up

60 Double under

Growth (AMRAP – Rounds and Reps)

30:00 AMRAP

500m Row

6 Lateral burpee

9 Hang clean and press 75/55

12 Knee raises

15 Calorie Ski

20 Box jump over