180212

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

200m jog

PVC-Front rack

30s Paused Front Squat

Leg swings-Sampson-spiderman-Broad Jumps (2 lengths)-Basketball shufflex2-grapevinx2

10 each line jumps

front and back

Left and Right

with unloaded barbell

5 1st pull

5 High clean pull

10 Hang squat cleans

Squat Clean (3-3-3-3-3)

Metcon (Time)

200m run

50 Smith up

200m run

50 Push up

200m run

50 pull up

200m run

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