Announcements

OPEN GYM Wednesday 7/20 and Friday 7/22 6:30-7:30am ONLY ***NO 7:30-8:30***

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Clean Complex

E2:00 x 12:00

3 Hang power clean + 2 Front squat

building over 6 sets

Metcon (8 Rounds for reps)

0-6:00

1000m Row

+ Max DB Box step over

6-12:00

1000m Row

+ Max DB Box step over

12-18:00

1000m Row

+ Max DB Box step over

There is no rest in this workout! WORK HARD! Score= Max reps for all 3 rounds

PERFORMANCE

Snatch Complex (Building every 2 minutes )

E2:00 x 12:00

3 Hang power snatch + 2 OHS

Metcon (Time)

3 Rounds for time:

15 Chest to bar

15 Shoulder to overhead 95/65

into

3 Rounds for time

8 BMU

8 Shoulder to overhead 135/95
L1:

15 Pull up

8 Chest to bar

BMU- Scaled 6/4