CrossFit – Wed, Dec 10

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

2 Sets

10 PVC pass thru

Banded pull apart + front rack opener

5 Clean Deadlift + shrug

5 front squat

5 strict press

1 Hang squat clean + 1 Squat clean + 1 Split jerk (Every 2:00 x 12:00
Build to a heavy for the day )

BILL MURPHY (AMRAP – Rounds and Reps)

AMRAP 13:00

11 Chest to bar

27 Double under

8 Hang clean

6 Jerks

@155/105
L1: 135/95

L2: 115/75

Scaled-

11 pull ups ( banded or ring rows)

54 Single under

8 Hang clean

6 Jerk

95/65..75/55