CrossFit – Sat, Jul 6
 Free goal assessment & Styku scans in July for current members! Check the July newsletter for more information

Warm-up

Soldier Kick

Samson

Runners Lunge

Partner Med Ball Passes: chest passes, side twist pass, wall ball, granny shot, soccer

3x each partner

100 M row try for fast transition

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 Min AMRAP

500 M Row

50 Wall Balls 20/14

50 OH Lunge w/med ball

1 works at a time, switch as needed

Cooldown

pigeon

couch

cobra