Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

GYM will be CLOSED June 14th Wednesday for wedding (Jess/Jake) Steve away as well,and a coaches summit- away(Corrin/Julie) – sorry for inconvenience. WE WILL HAVE OPEN GYM 6:30-8:30am this day!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

into

banded shoulder stretch

into

2x

3 inch worm

child’s pose

10 Russian swing

+ 10 goblet squat

GROWTH & DEVELOPMENT

Strict press (8,6,4,8,6,4
Heavier than last week! )

Every 2 minutes, for 16 minutes

Metcon (Time)

For time:

100 Wallball

** Emom 5 box jump over

PERFORMANCE

Power Clean (Emom x 8
1.1 power 75% max power ( singles ) )

Split Jerk (Emom x 5:00
Split jerk x 1 ** floor or rack @ 75% of max jerk )

Metcon (Time)

50 Devil press

Rx 50/35 x 2 DB 👿 😈

** Emom 5 DB thruster 😳😬😱 let’s goooooo