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Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Strict Press

Find a weight that is 7RPE for 5 reps and perform 5×5.

Not a 5rm!
We will continually work this progression. Your goal should be to increase 5lbs from last time.

After each set- 16 alternating hammer curls

Accessory Work

3 sets

10 single arm KB suitcase DL

50′ Single Arm farmers Carry

10 strict TTB or KTE

Switch Sides and repeat

Rest :90 after rounds

Metcon

Metcon (Time)

4 rounds

400 m run

15 burpees

15 box jump overs

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