180720

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Clean and Jerk

5×5

TnG Barbell Cycling

(E2MOM pace)

*find a weight you can move without dropping for all 5 sets- will increase over time

For Time (Time)

AMRAP 5:

15-12-9:

Kettlebell Swing

Front Squat

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9:

Kettlebell Swing

Front Squat

Calorie Row

-Performance:

70/53

185/125 and 135/95 for second round

Fitness

53/35

135/95 and

95/65

Accessory Work

2 sets:

Max Banded CTB

**Use bands accordingly, all skill levels- focus is on overload principle and working great pull positions. Should get 15+ reps

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