170922

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Duck walk-High KIcks-grape vines-sampson-spiderman-grass pickers

PVC stretch

30 sec OH PVC Squat

2x

10 jumping squats

10 Beat swings

200 m run

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of

10 Pull up

100 m Slam Ball Carry (35///20)

20 Burpee Box overs

30 Wall Balls (20/14)

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