180312

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC

High kicks-sampson-spiderman-inch worm-bear crawlx2

4x

30s plank

100 m sprint

5 push ups

Back Squat (5-5-3-3-3 (3’s start at last weeks finish weight))

Metcon (No Measure)

EMOM for 15 min

1–30s bike max effort

2–50m Farmers Carry AHAP

3—DB OH lunge (50/30)

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