CrossFit – Tue, Oct 3

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Min Cardio

3 Rounds

5 Burpee

30 Jump rope

15 Air squat or wall squat

15-20 Banded pull apart

Growth & Development (Calories)

8:00 AMRAP

10 Alt DB Snatch

5 Lateral burpee over DB

25 Single under

4 min rest into

8:00 ARMAP

10 Ring row / 8 Pull up

8 Calorie Bike

6/6 Single arm DB hang clean and jerk

4 min rest intio

8:00 ARAMP

:30 mt climbers

20 Alternating lunges

15 Slam ball

4 min rest into

5:00 MAX CAL ON BIKE

Performance (Time)

12:00 AMRAP

8 Power snatch 115/75

16 Box jump 24/20

32 Double under

@ 18:00

10 RFT

10 Thruster 75/55

5 Lateral burpee

10 Toe to bar