Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

1:00 Bike row or ski

3 Inch worm into 3 burpee

1:00 Bike row or ski

6/6 light DB hang clean and jerk

4 Step up into 4 box jump over

GROWTH & DEVELOPMENT

Metcon (3 Rounds for reps)

7:00 AMRAP

7 Thruster 75/55

7 Lateral burpee over bar

7 Box jump over or step over

-3:00 rest-

7:00 AMRAP

7 S2OH 75/55

7 Hanging knee raises or Toe to bar

7 Calorie Row

-3:00 rest-

7:00 AMRAP

7 Front squat 75/55

7 Lateral burpee over bar

7 Calorie Bike

PERFORMANCE

Metcon (2 Rounds for time)

3 Rounds for time:

1000m Row

20 Lateral Burpee over rower

@ 25:00

21-15-9

Hang power clean 155/105 …135/95

Box jump over 24/20