180104

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

300m row

PVC-front rack

sampson-spiderman-inch worm-scorpion

2x

5 beat swings/ C’s & D’s

10 Jumping squats

10 superman’s

Snatch 3 position (3-3-3-3-3)

Hi Hang Snatch

Hang Snatch

Power Snatch

Metcon (No Measure)

EMOM for 15 min complete 30s of work of each movement

0-3 Butterfly and Chest to Bar

3-6 HSPU

6-9 Ring Dips

9-12 MU practice

12-15 L-sit

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