170804

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

calves and ankles

Hip circles-grape vines-broad jumps-leg swings

2x

400m run

12 lunges

20 foot bear crawl

Front Squat (5-5-3-1-1)

percentages

75-75-80-95-100

last set is AMRAP

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

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