Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

+

10 air squat

10 ring row

10 Kipping swing

10-20 banded strict press

3x

This workout is dedicated to Stephen Tyler Murphy a Navy seal who lost his life last 4th of July. He is the cousin of a close friend of mine so when he sent me this workout I decided to do it in his honor to support my friends family. Have fun 🇺🇸

Metcon (AMRAP – Rounds and Reps)

22:00 Amrap

400m run ( 20 cal bike, 30 cal row )

7 Thruster 155/105 … 135/95

20 Pull ups ( ski 400m / 30 ring row / 20 DB or BB bent over row )
Scaled- DB thruster 50/35