Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio

+

2 Setsnot for time:

1 Rope climb or 5 Strict/banded pull up

8 Toe to ring

2 Wall walk

50Ft DB OH walking lunge

15-20 crossovers

this is skill work not for time just fun

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GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (No Measure)

EMOM 28:00

1. 15/12 Calorie Row

2. 10 Alt. DB snatch 53/35

3. 12/9 Calorie Bike

4. :45 Seconds max Ft. farmers carry