180417

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC

dead hang-leg swing-calves-yoga squat

2min Rope practice

Metcon (Time)

Buy in: 9 rope climbs

50-40-30-20-10 reps of

AM KB swings (53/35)

Wall Ball (20/14)

GHD sit up

Cash Out: 800m run
30 min time cap

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