181107

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Front Squat

8 @65%

6 @70% x3 sets

Clean Pull (3×5 @90-105% of clean)

2 Hang Cleans + 3 Jerks

Build to a heavy complex
Then–

3×2 Hang C&J @80% of the complex.

**Log your best complex weight in

Accessory

3 sets

10 ea leg double KB step ups

20 Banded Face Pulls w/slight pause

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

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