Saturday 8/5

Great Woods CrossFit – CrossFit

Warm-up

400 Meter Run

10 Air Squats

5 Scap Pull-Ups

5 Strict Pull-Ups

5 Kip Swings

Rest 2 mins then…

500 Meter Row

5 Dumbbell Press

5 Dumbbell Push Press

5 Toes-to-Bar

Metcon

Metcon (4 Rounds for reps)

In 5 minutes, complete the following:

Run 600 Meters

Row as many meters as possible

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

5 Pull-Ups

15 Air Squats

Rest exactly 5 minutes, and then . . .

In 5 minutes, complete the following:

Run 600 Meters

Row as many meters as possible.

Rest exactly 5 minutes, and then …

Complete as many rounds and reps as possible in 5 minutes of:

10 Dumbbell Push Press, 50/35 lbs

10 Toes to Bar