Graham Creek house, Gulf Shores CrossFit – CrossFit

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Back Squat

Work to a pause tripple. Stop your momentum in the bottom but try not and “double bounce” out of it.


take 20-50lbs off and perform 3×5 for speed with no pause


Back Rack Step ups

Find a height you can step up without collapsing at the midline

3x8ea leg

**If waiting on a box or stack of plates, work on goblet holds in the bottom of a squat with a KB or DB

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

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