CrossFit – Wed, Mar 19

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 warm up

15 PVC pass thru

15 Banded pull apart

8-10 ring row

8-10 scap pull up

15 Russian swing

X 2

Front Squat (Every 2:00 x 10:00
5 x 5 @ 72-75% )

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps, in 15 minutes, of:

200 Meter Run… 10 Calorie any machine

12 Hang clean 75/55

18 Box Jumps

Performance (Time)

For time:

10 Squat Cleans @ 65% by 2:00

8 Squat Cleans @ 70% by 4:00

6 Squat Cleans @ 80% by 6:00

4 Squat Cleans @ 85% by 8:00

2 Squat Cleans @ 90% by 11:00
If not completed by time you’re done ✅

Growth/ Performance (Time)

CASH OUT

@ 20:00

For time:

25 Calorie Bike

25 Calorie Ski

100 Double/ Single under

25 Calorie row

CAP 10