Saturday Team WOD

Great Woods CrossFit – CrossFit

Warm-up

A.

200 Meter Run

–then–

Perfect Stretch x 10 reps

Lateral Lunge x 10 reps

Leg Swings x 10 reps

–then–

1-Minute of Jump Rope (singles/doubles)

B.

Power Clean/Hang Clean Warm-Up

Metcon

Fitn: Metcon (Time)

In teams of three, complete the following for time:

1200 Meter Relay Run

180 Single-Unders

90 Hang Power Cleans

60 Dumbbell Box Step-Overs

1200 Meter Relay Run

180 Single-Unders

90 Hang Power Cleans

60 Dumbbell Box Step-Overs

1200 Meter Relay Run

Perf: Metcon (Time)

In teams of three, complete the following for time:

1200 Meter Relay Run

120 Double-Unders

90 Power Cleans, 115/75 lbs

60 Box Step-Overs with Dumbbells, 50/35 lbs

1200 Meter Relay Run

120 Double-Unders

90 Power Cleans

60 Box Step-Overs with Dumbbells

1200 Meter Relay Run