Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon (Time)

2 rounds For Time

10 Bar MU

30 Wall Balls

50 burpees

Performance- Bar MU and 20/14#

Fitness- CTB x2reps 20/14# ball

Hang Cluster

Hang Squat Clean into a thruster. Build to a heavy double. Do not drop between reps if you can help it

Accessory Work

Pendlay Row


**Between each set perform 10 banded pvc lat pull downs

5RPE- this is to work lats to help positional strength and endurance, not maximal strength

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