CrossFit – Tue, Sep 30

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike

Into

3 Rounds

10 Calorie row

10 Goblet squat

100m jog

10 KBS

5 Burpee

Performance/ Growth (3 Rounds for time)

3 Rounds for time:

1000/900m Row

50 Wallball 20/14

400m Run

40 Alt. DB Snatch 50/35

30 Burpee

45:00 CAP

Challenge (Time)

3 Rounds for time:

750m Row

40 Wallball/ Goblet squat

200m Run

30 Alt. Db Snatch

20 Burpee

45:00 CAP