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!

Mother’s Day 5/14 Sunday – Gym closed for all the moms out there 💜

Great Woods Fitness & Performance – CrossFit

Metcon (Time)

With a partner:

3 RFT

15 Clean and jerk 185/125

30 Calorie bike

– 3:00 rest-

3 RFT

15 Snatch 155/105

**400m Run together

-3:00 rest-

3 RFT

15 Thruster 135/95

1000m Row

-3:00 rest-

3 RFT

15 Bar muscle up ( 30 C2B)

100 Double under

SCALED (Time)

With a partner:

3 RFT

20 Hang clean 95/65

30 Bike cal

3:00 rest

3 RFT

20 S2OH 95/65

**400m Run together

3:00 rest

3 RFT

20 Thruster 95/65

1000m Row

3:00 rest

3 RFT

30 Ski cal

100 Single/Double under