Announcements

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

Great Woods Fitness & Performance – CrossFit

Metcon (Time)

With partner

5 Rounds of the following:

50 Wallball

400m partner run with Wallball

30 Hang clean and jerk (single arm DB)

20 Calorie (any machine)

10 synchro single arm Devil press

5 Rope climb ( 10/10 pull ups )