CrossFit – Wed, Oct 2

Great Woods Fitness & Performance – CrossFit

Romanian Deadlift (RDL) (Clean Grip RDL
6 rep max
Into every 1:15 3×6 drop sets @ 90% of above )

Barbell Bent over row (Weight)

Barbell bent over row

6 reps every 1:30 x 5 sets building up in weight

Growth (Time)

4RFT:

12 Sand bag box step over

16 Sand bag squat

12 Cal Row

rest 2:00 between sets

Goal is to get faster each set! Pace and then grind

Performance (Time)

4RFT:

20 HSPU (L1: 10-15 HSPU)

15 Hang power clean @ 95/65

10 Calorie bike

rest 2:00 between sets

GOAL- get faster each set