CrossFit – Thu, Jul 4

Announcements

Holiday week schedule

Monday/Tuesday/Wednesday – Normal classes

Thursday – 8:30am only 4th WOD

Friday – Closed

Saturday- 8:30am only

Sunday – Closed

Great Woods Fitness & Performance – CrossFit

Partner Wod (Time)

“1776 Corrin Style”

3 Rounds for time with partner

20 Calorie Ski

40 KBS

20 Box jump over 24/20

8 Burpee bar muscle up (burpee pull up)

56 Double under

8 Squat snatch 155/105…135/95…115/75

20 Strict HSPU ( 20 kipping, or 30 HRPU)

400M Run together

20 Calorie Bike
Reps = 1776

Growth-

100 Single under

DB snatches x 16