Announcements

BREAKING PLATES! 10’s on men and female bars, 15’s on mens bars CANNOT be dropped from overhead. This is getting to be too much of a habit. These plates shouldn’t be breaking this quickly.
DRY NEEDLING with Jamie This Wednesday PM 8/18
Weightlifting 8/25 @ 5:30PM **NO CrossFit 5:30PM
Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM
Labor Day 9/6 **9:30AM Class ONLY

Great Woods Fitness & Performance – CrossFit

Metcon (Time)

For Time (with a Partner)

65 Front Squats (135/95 lb)

65 Kettlebell Swings (heavy as possible)

16 Partner Over Burpees

400 meter Run **together

65 Hang Power Cleans (135/95 lb)

65 Single Arm Kettlebell Presses

16 Partner Over Burpees

400 meter Run

65 Chest to Bar Pull-Ups ** Pull up/Ring row

65 Box Jumps (30/24 in)

16 Partner Over Burpees

400 meter Run

65 HSPU ** Push up

65 Thruster (135/95 lb)

16 Partner Over Burpees

*** If you dare*** Each partner wears a Weight Vest (20/14 lb)