190103

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Announcements

Today will be our first benchmark metcon of the year. We will retest every benchmark at the end of the year to see how your fitness improved!!

Treat this like an open workout. Warm up very well. Go in heats. Cheer each other on!!

You will have the option to do this tomorrow as well if you’re best up today and desire to do your best.

If you plan on completing this tomorrow use today to recover. See second metcon.

“Chad” will be saturday!

Metcon

GSCF 19.1 (Time)

50 Calories Rower

50 Box Jump Overs

50 Deadlifts

50 Wall Balls

50 Dips

50 Wall Balls

50 Deadlifts

50 Box Jump Overs

50 Calories Rower

Performance- Ring Dips-185/125

Fitness-Box Dips-135/95

Metcon (No Measure)

Recovery:

3min bike

2min easy ski

300m jog

Foam roll one section each side for a minute each

x4-6 rounds

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