CrossFit – Wed, Apr 1

Great Woods Fitness & Performance – CrossFit

Clean Complex (Every :90
1 Clean Pull + 1 Squat Clean + 1 Front Squat
5 sets @ 80–85%
Last set can build )

Front Squat (Every :90
Front Squat
5×3 @ 85–88%)

Metcon (2 Rounds for time)

4 RFT

1 rope climb ( 5 strict pull up)

2 Wall walk

3 Power clean 185/135.. 165/115… 155/105

4 front squat

@ 10:00

1000m Row

500m Ski

30 Calorie bike

CAP 20

Growth (2 Rounds for time)

For time:

750M row

500M ski

25 Calorie bike

@ 10:00

4 RFT:

2 Wall walk

3 clean and jerk 95/65

4 Front squat

5 Burpee box jump

CAP 20