Announcements

Weightlifting Sunday this weekend 9:30am

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Metcon (Time)

With a Partner:

800m Medball Run Together

20 Burpee Pull up **

40 Wall Ball

60 Hang Power Clean **

800m Medball Run Together

20 Burpee Bar muscle up **

40 Wall Ball

60 Toe to bar **

800m Medball Run Together

20 Burpee Box jump @ 24/30 **

40 Wall ball

60 Shoulder to Overhead 95/65 **

800m Medball Run Together
** 1 Partner has to be holding the medball overhead @ 20/14 while 2 Partner is working

( if at any time the medball touches the ground 40 sync Double under must be performed until you can continue the workout )