180423

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

400m run

PVC-Front rack-

duck walk-high kick-power skips-sampson-spideman

10 jumping squats

10 switch lunges

10 scorpions

Front Squat (10-10-10-10 using last weeks weight)

Metcon (Time)

5 RFT

40 ALT db snatches

200m sprint

10 burpee box overs

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