CrossFit – Wed, Dec 3

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

2 Sets

10 PVC pass thru

10 Clean Deadlift + shrug

5 front squat

5 strict press

2 Clean Pulls + 1 Hang power clean + push jerk (Building every 2:00 x 5 sets

Building to a moderate load for the day without compromising form )

Performance (AMRAP – Rounds and Reps)

AMRAP 15:00

30/24 Calorie row

15 C2B

5 Squat Snatch 155/105 ..135/95

Growth (AMRAP – Rounds and Reps)

AMRAP 20:00

10/7 Bike

2 Wall walk

20 Wallballs

16 Alt. DB snatch