Graham Creek house, Gulf Shores CrossFit – CrossFit

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Working to a heavy set of 5. Your first set should be around 60% and build as form and speed allows. This is not a max but a technical heavy set. Meaning if the speed slows down too much or form breaks, it’s to heavy. You should end anywhere from 70-90% of your max.


Metcon (Time)

70 TTB for time

**every break- 6 DB box step overs

Performance and Fitness- 50/35 24/20

**scale should not allow for more than 15 reps. Meaning you shouldnt do knee raises if you can complete 20 reps unbroken- you should be doing knees to elbows or knees to chest.

*18 minute cap

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