Thursday 10/5

Great Woods CrossFit – CrossFit

Warm-up

750 Meter Row (increase intensity every 250 Meters)

Rest 2 minutes, then…

250 Meter Row @ 100% effort

Rest 2 minutes, then…

3 Rounds of:

3 Strict Pull-Ups (slow decent)

2 Shoulder Press + 3 Push Press (increase load each round)

Metcon

Fitn: Metcon (3 Rounds for time)

Every 10 minutes, for 30 minutes (3 sets), for times of:

Row 1000 Meters

12 Strict Pull-Ups

12 Dumbbell Push Presses (heavy)

Perf: Metcon (3 Rounds for time)

Every 10 minutes, for 30 minutes (3 sets), for times of:

Row 1000 Meters

20 Pull-Ups

20 Push Presses, 135/95 lbs