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

3 minute cardio

into

3 sets

wall angels x 10

wall squats x 10

wall walk + 10 sec hold

empty bar s2oh x 10

empty bar front squat x 10

GROWTH & DEVELOPMENT

Strict press (🌊 Waves-
7/5/3/7/5/3)

Every 90 seconds x 6 sets

Metcon (4 Rounds for time)

Every 3 minutes x 12 minutes
10 Ring row

6 Lateral Burpee

10 S2OH 75/55

10 Front rack lunges

PERFORMANCE

Power Clean & Jerk (Start @ 80% and build for 8 sets
Try and hit something heavy for today!! )

EMOM 8 Minutes

Metcon (AMRAP – Reps)

AMRAP 12

12 OHS 95/65

12 Barbell OH Lunges

9 Box jump over

18 Double under