CrossFit – Tue, Oct 1

Great Woods Fitness & Performance – CrossFit

GROWTH & DEVELOPMENT

Metcon (No Measure)

4x

1:00 ski

:30 rest

1:00 Russian swings

:30 rest

1:00 assault bike

:30 rest

-3:00 off into

4 RFT

10 Wallball

10 S2OH 75/55

200m Run

-3:00 into

4x

1:00 box jump

:30 rest

1:00 Wall walk

:30 off

1:00 DB snatch

:30 off

Metcon (Time)

5Rft:

12 Box jump over

10 thruster 95/65

8 chest to bar (4 BMU)

-3:09 rest into

4RFT:

200m run

10 Toe to bar

6 squat snatch 135/95…*Rx+ 155-105

-3:00 rest into

3 RFT:

25/18 bike cal

25 Double under

19 Front rack lunges 135/95 Rx 155/105