180109

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

300m Row

PVC-Front rack

Leg swings- dead hang- calves and ankles- scorpions

10 beat swings

3 min DU practice

Shoulder Press (5-5-3-3 first set is > or equal to 75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 DU (singles 3x)

10 C2B Pull ups

10 Box overs (24/20)

5 push ups

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