Friday 9/22

Great Woods CrossFit – CrossFit

Warm-up

20/15 Calories on Rower

20 Air Squats

10 Wall-Balls

5 Burpees-Over-Rower

Rest 2 minutes

15/10 Calories on Assault Bike

20 Barbell Good Mornings

10 Kettlebell Swings

5 Burpee Box-Jumps

Metcon

Metcon (4 Rounds for reps)

Against a 5-minute running clock:

40/30 Calories on Rower

immediately followed by as many reps as possible of…

10 Burpees Over Rower

10 Wall-Balls, 20/14 lbs (Rx+ 30/20 lbs)

Rest 5 minutes, then…

Against a 5-minute running clock:

30/20 Calories on Assault Bike

immediately followed by as many reps as possible of…

10 Burpee Box-Jumps, 24″/20″

10 Kettlebell Swings, 53/35 lbs (Rx+ 70/53 lbs)

Rest 5 minutes, then perform one more set of each, for a total of 20 minutes of work.

Record total reps after each set.