Monday 7/3

Great Woods CrossFit – CrossFit

Fitness

Three sets of:

Front Squat x 4 reps @ 42X1

Rest 60 seconds

Front-Leaning Rest on Rings x 60 seconds

Rest 60 seconds

Landmine Row x 6-8 reps each arm

Rest 60 seconds

Tempo Front Squat

Performance

Take 15-20 minutes to build to a heavy Clean

Clean

Metcon

Fitn: Metcon (Time)

Three rounds for time of:

400m Run

15 Goblet Squats, 35/26 lbs (Rx+ 53/35 lbs)

Perf: Metcon (Time)

Three rounds for time of:

400m Run

8 Front Squats*, 155/105 lbs (Rx+ 185/125 lbs)

*From the ground