CrossFit – Wed, Jun 21

Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Strict press

10:00 on the clock to build to a heavy single for strict press

Metcon (2 Rounds for time)

2 Rounds of the following:

21 DB snatches

9 Burpee box jump

15 Thruster 75/55

6 Burpee box jump

9 Calorie Ski erg

3 Burpee box jump

– 4:00 rest and repeat

PERFORMANCE

Clean Complex

Every :90 x 5 sets
Hang squat clean + Split jerk + Squat clean + Split Jerk
Building over 5 sets

Metcon (No Measure)

EMOM 21:00

1. 100m-200m Run

2. AMRAP for the entire minute of:

2 Burpee

4 KBS

6 Goblet squat 50/35

3. Rest