180723

Graham Creek house, Gulf Shores CrossFit – CrossFit

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2″ Block Pull Sumo DL

Work to heavy single

Pull from a 25lb plate underneath both sides of the bar. Partner up if needed to save on amount of 25# plates used

Accessory Work

Bulgarian of Rear Foot Elevated Split Squats

3x10ea leg

**Barbell unloaded or loaded on back depending on strength

Metcon (Time)

10-8-6-4-2

Clean n Jerk

*Perform 200m run before each round

Performance-

95/65

135/85

165/105

185/125

205/145

Fitness-

95/65

115/75

135/85

155/105

185/125

Accessory Work

100 banded pull throughs

https://www.youtube.com/watch?v=MkwSzIaeZYg

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