Happy Birthday Jim and Esther

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

500m Row

PVC-front Rack

Duck Walk- leg swings-sampson-spiderman

3x

Broad jump length of rig

12 alt v-up

10 squats

5 push ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

using a barbell (135/95) complete as many rounds and reps as possible in 5 min of

5 Hang squat Cleans

3 Thrusters

1 Clean grip OH squat

Metcon (Time)

Rest 3 min then complete

3 RFT of

250m row

30 Back Extensions

30 GHD sit ups

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