091729

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretch

Sampson-Spiderman-Inch worm with down dog-scorpion

2 bear crawls-2 side crawls-2 crab walks

12 walking lunges

10 toe 2 bar

8 burpees

Metcon (Time)

4 RFT of

6 deadlifts (185/155)

150 m shuttle run

15 wall balls

Metcon (Time)

Using a single KB (45/26) perform

3 RFT with each arm

2 TGU

10 1 arm Swings

6 Snatches

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