CrossFit – Wed, Oct 29

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

Banded shoulder stretch

free mobility

Overhead Squat (Every :90 off rack
Building up to a heavy 3 reps x 5

Into
Emom 3 @ 85% of max weight x 3 sets )

Snatch + Overhead Squat (Emom x 5
Snatch + OHS @ 75-80% )

Performance (4 Rounds for time)

For time:

4 sets

30 Double under

15 HSPU

12 Deadlift 185/135

9 Calorie bike

2:00 between each set
Push these!

Snatch Grip Deadlift (Every :90
3 reps building to heavy 3!

Then 85% of max 3 and perform 3×3 EMOM)

Metcon (Time)

5 RFT

20:00CAP

500m row

15 Deadlift 135/95

12 Box jump