180110

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

200m run

pvc

high kick-high knee- butt kick- sampson-spiderman- inch worm

4x

side crawl rig down and back

10 switch lunges

10 supermans

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

Metcon (Time)

For Time

50 1 arm KB swings (53/35)*

50 KB snatches (53/35)*

**every time you switch hands or set KB down 10 burpees

800m Run

Speak Your Mind

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