246
CrossFit Green Bay, your safe space to get fit. You want to lift ok, you want to sit on a bike for an hour, ok, you want to do yoga, ok. We only care about one thing, doing what we want to get fit. AMERICA.
Have a great Monday.
1.) 7 Back Squat every 4 minutes for 20 minutes @ 75% 5-10 pound increase from last week
2.) 246
3 rounds
20 Shoulder to Overhead 115/85lb
20 cal Assault Bike
20 Pull-ups
*3.) 6 Bottoms up Front Squat every 3 minutes for 4 rounds @ 65%
Note: Lift from the blocks and drop, reset after each rep
*4.) Every 2 minutes for 10 minutes complete:
1 Clean Pull to Hang
Drop to floor
1 Clean Pull to High Hang
Drop to Floor
1 Clean Extension
Drop to Floor
1 Power Clean & Jerk
Note: start at approx 65% add load each round
*5.) 10 minute EMOM
Odd: 7 Chest to Bar Pull-ups
Even: 30 sec. Plank
Note: plank needs to be perfecto
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