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Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

If you attempting your max, follow rep scheme from monday. If you are not attempting your max-

6 @65% (of new max)

x3 sets

**10 alteranting step ups between your sets with DB or KB

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

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