Leaderboard Tuesday

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

Scap pull up x 5

Wall squats x 10

Wall walk x 1

Indian push up x 5

Pigeon stretch x :30 each side -1:00

X 2 sets resting as needed warm up pace

GROWTH & DEVELOPMENT and PERFORMANCE

A. : Metcon (AMRAP – Reps)

5:00 AMRAP

Max reps

Squat clean & Jerk @ 165/110

** growth power clean & jerk @115/75

Rest 5:00 before B.

B. : Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

60 Bar facing burpee

30 OHS 120/90

15 Calorie assault bike

** growth front squat 95/65