There are not a lot of people in this world that will go out of their way whenever they can to help others. Sean Johnson is one of these people. He is a genuine, honest person that makes up everything Precision CrossFit strives to be. Down to his core, Sean is just a great human being. He is always there to help regardless of what the occasion is and he genuinely wants to do so. Everyone who crosses his path is always uplifted by his positivity and eagerness to want to improve. His personality is contagious with his encouraging attitude rubbing off on everyone he comes in contact with. As soon as Sean walks into the gym with that big smile of his the energy always picks up. Sean is as warm a person as they come. One could only imagine how felt this year in recieving his baby into the world. What a birthday present! He always talks about how he needs Precision in his life because it makes him a better person and helps to center him. Well, I got news for you Sedan. Precision would not be what it is without you. Let’s recognize Sean for all that he represents and wish him a very a happy birthday! Enjoy buddy.We love you!



10 Y’s, T’s, W’s 

10 Reverse Flys 


500 M. Row

25 Thrusters (45/35/15)

15 Push Ups

10 Strict Pull Ups


Hip and Shoulder Mobility

LIFT: (Max Strength Test)

Back Squat (TEST)

Find New 1RM

*Rep. example: 3,3,3,2,2,1,1,1 or 10 x 1

WOD: (Capacity Test)


EMOM… (For As Long As Possible)

7 Thrusters  (75/55) (65/55) (55/45) (45/25)

7 Pull Ups 

7 Burpees 

*Adjust reps to 5’s accordingly to level.

**Sub. Ring Rows for Pull Ups Accordingly.


2 Rounds

10 Y’s, T’s, W’s 

10 Reverse Flys 

10 Face Pulls 


Mobilize and Roll

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