CrossFit – Thu, May 11

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

Warm Up & Mobility

3 minute cardio

into

dynamic warm up

GROWTH & DEVELOPMENT

Metcon (Time)

Partner Thursday

30 Rounds for time:

I GO YOU GO

3 Bar facing burpee

3 Hang power clean 95/65

3 Front squat

3 Shoulder to overhead

3 Bar facing burpee

PERFORMANCE

Metcon (Time)

Partner Thursday

30 Rounds for time:

I GO YOU GO

3 Bar facing burpee

3 Power snatch 135/95…115/75

3 OHS

15 Double under

3 Bar facing burpee