181031

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

10 @65%

8 @70%

7 @75%

7 @75%

Metcon

Metcon (AMRAP – Rounds and Reps)

8min amrap

4 DL

10 Russian KB swings

5 box jumps

Performance-275/205

70/53

30/24

Fitness-

225/155

70/53

24/20

Metcon (No Measure)

Rest 2:00 from the end of Metcon

Repeat the exact same metcon. Score entered for first workout is the LOWEST scoring attempt.

Accessory Work

Warm-up (No Measure)

3 sets

10 Weighted sit ups

1min plank hold

10ea side Russian twists

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