CrossFit – Tue, Nov 28

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

+

2x

10 sec dead hang

4 -6 scap pull ups

3-5 strict pull ups

12 lunges

12 jump squat

12 Kb swing

The Archer (AMRAP – Rounds and Reps)

Erica’s 33 BIRTHDAY WORKOUT

33:00 AMRAP

11 Hang clean 95/65

26 Plate OH reverse lunges 45/25

3/2 Rope climb

33 Double under

33 KN Swing 53/35
Scaled-

75/55…65/45 or DB hang cleans

DB single arm reverse lunges if plate is too challenging

8 strict pull up or 10-12 ring row for rope climb