CrossFit – Wed, Apr 22

Great Woods Fitness & Performance – CrossFit

Clean Complex (Strength – Clean Complex (Every 2:30 x 6 sets)

Build across sets (moderate → heavy but clean movement quality)

1 Hang Power Clean
1 Front Squat
1 Clean Pull
1 Squat Clean

Every 1:30 x 7 sets )

Metcon (5 Rounds for time)

5 Sets

5 Squat clean and jerk @ 135/95

10 Toe to bar

20 Double under

300m Row

-rest 1:30 between each
Growth

5 SETS

8 Hang clean and jerk @ 95/65…75/55

16 Slam ball

8 Ski calorie

32 Double/Single under

Rest 1:00 between each set