170811

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

inch worm-High kicks-spiderman-sampson-hip circles

4 x down and back

20′ side crawl

10 push ups

10 squats

Gymnastics

EMOM for 5 min complete either….

Portion of HS progression

or

Portion of MU progression

Metcon (Time)

4 RFT of

6 Hang Clean (95/65)

200 m run

3 rope Climbs

add 10# each round
Time cap 15 min

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