Saturday 9/30

Great Woods CrossFit – CrossFit

Mobility

Banded Front Rack

Loaded Overhead Lat Stretch

3D Hydrant

Warm-up

250 Meter Row

5 Front Squats

5 Strict Press

5 Thrusters

5 Scap Pull-Ups

Rest 60 seconds, add load and repeat

Metcon

Metcon (Time)

In teams of three, complete three rounds each of:

500 Meter Row

(rest station)

25 Thrusters, 95/65 lbs

(rest station)

15 Pull-Ups

(rest station)

-Teammates will perform this in a pipeline fashion.

-Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing.

-Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing.

-Teams will follow this sequence until all teammates have completed three full rounds.