CrossFit – Wed, Mar 11

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Couch stretch

Into

2x

1:00 row

8 empty bar front squat

8 push press

Child pose :30

Squat Clean (Every 2:00 x 6 sets
2 squat clean singles 80-85%
)

Clean Grip Deadlift (Every :90 x 4 sets
3 reps @100-105% of clean )

Performance (4 Rounds for time)

Every 6:00 x 24:00

6 squat clean 155/105

4 S2OH

6 Lateral burpee

400m Row

Growth (4 Rounds for time)

Every 6:00x 24:00

350m Row

6 Thruster 75/55

6 Lateral burpee

12 plate ground to overhead 45/25#