CrossFit – Wed, Jul 5

Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes warm up

+

3 Sets

10 Goblet squat

10 KBS

:20 Plank hold

Leg swings

GROWTH & DEVELOPMENT

Deadlift (EMOM 6:00
3 Reps 70-75%
EMOM 6:00
2 Reps 80% )

Metcon (4 Rounds for time)

4 Rounds for time:

400m Run

25 Burpee

CAP 18:00
Scaled-

4 Rounds for time:

250 Row or Ski

200m Run

15 Burpee

10 Step up

CAP 18:00

PERFORMANCE

Squat Clean and Jerk (EMOM 10:00
1 Clean and Jerk @ 75% )

Metcon (4 Rounds for time)

4 Rounds for time:

24 Toe to bar

70 Double under

4 Squat clean 225/155

CAP 18:00
L1- 205/135

L2- 185/125

Scaled- 155/105