181105

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

4 x 2sets @60%

3 @ 70%

2 @80%

1 @90%

Snatch (5x 2)

Every :90

*not touch n go

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

8 cal row

12 KB swings

16 KB sumo DL high pull

Performance 72/53

Fitness 53/35

Accessory

2x max effort plank or weighted plank

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