180911

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Strict Press

Find a weight that is 7RPE for 5 reps and perform 5×5.

Not a 5rm!

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

20 DU

5ea arm Single Arm DB hang clean and jerk

10 Box Jumps

1 Rope Climb

Performance & Fitness- 50/35 + 24/20

Scale for rope= 3 strict or banded pull ups

**if you want an extra challenge and feel proficient in box jumps, use a 30/24

Accessory Work

4×20

Hollow Position Banded Lat Pull Over

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