Announcements

Every other Wednesday is WEIGHTLIFTING! 6/30
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 6/30 SIGN UP on white board or shoot me a text 🙂

Great Woods Fitness & Performance – CrossFit

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (5 Rounds for time)

5 Rounds for time:

20 Thruster 95/65 ..75/55

400m Run

20 Burpee

100 Double under (350m Ski erg)

Rest 3:00 between each set
Scaled ( for those who the volume is too much )

5 Rounds

12 Thruster 75/55 ( or DB Thruster)

400m Run

12 Burpee

350m Ski erg

Rest 3:00 between each set