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!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Tabatta warm up 20/10

air squat

burpee

hollow hold

slam ball

x 4 sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:00

8 Deadlift 185/135

18 Wallball 20/14

8 Calorie Bike Row or ski

200m Run

8 Bar facing burpee

L1: 155/105

L2: 135/95