CrossFit – Tue, Mar 31

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2x

PVC pass thru

Ovc ohs

PVC sots press

Banded face pulls

Dead hang

Metcon (AMRAP – Rounds and Reps)

AMRAP 1 (12:00)

RX:

14/12 cal bike

10 burpees

8 overhead squats 95/65

Advanced:

115/75 if strong OHS athlete

Scaled:

10/8 cal bike

8 burpees

8 goblet squats OR front squat

Target pace:

3–4 rounds

REST 3:00

AMRAP 2 (12:00)

RX:

14/12 cal row

40 double unders

6 power snatches 95/65

Advanced 115/75 option

Scaled:

10/8 cal row

60 singles

6/6 DB snatches (12 total) or light barbell hang snatch

Target pace

4+ rounds