Friday 11/03

Great Woods CrossFit – CrossFit

Warm-up

FITNESS

500 Meter Row, then…

20 PVC Passthroughs

20 Toy Soldiers

250 Meter Row

10 PVC Passthroughs

5 Inch Worms

PERFORMANCE

20 PVC Passthroughs

20 PVC Overhead Squats

Burgener Snatch Warm-Up

Strength & Accessory

Fitness

Three sets of:

Barbell Z-Press x 8 reps @ 2111

Rest 60 seconds

Death March x 20 steps @ 2011

Rest 60 seconds

100 foot Farmer’s Carry + Waiter’s Carry

(hold a heavy DB or KB at side in farmer’s carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-feet)

Rest 60 seconds

Performance

Five sets of:

Snatch x 1.1.1

(rest 10 seconds between singles)

Rest 2-3 minutes between sets

Snatch

Metcon

Fitn: Metcon (Time)

For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

5 Strict Pull-Ups

10 Goblet Squats (HEAVY)

Perf: Metcon (Time)

For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

10 Overhead Squats, 115/75 lbs

15 Pull-Ups