CrossFit – Wed, Apr 16

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Any cardio

Couch stretch + hammy wake up for squattties

Front Squat (LORD HELP YA – big weights

92-95% x 1 rep
Every minute x 2 sets
95-98% x 1 rep
Every minute x 2 sets

+++ 2 sets heavy as you can!!! (Doesn’t have to be on the minute )

Work it ladies and gents )

Growth (Calories)

2 Wall walk

6 Deadlift 185/135

4 Wall walk

12 Deadlift 155/105

8 Wall walk

24 Deadlift 135/95

10:00 CAP

INTO

5:00

MAX Calorie Bike

Performance (AMRAP – Reps)

12 Toe to bar

8 Deadlift 225/155

18 Toe to bar

14 Deadlift 185/135

24 Toe to bar

20 Deadlift 155/105

10:00 CAP

INTO

5:00

MAX

Clean and jerk @ 135/95