Graham Creek house, Gulf Shores CrossFit – CrossFit

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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

Back Squat

Find a moderate 5rm.

If you are doing 19.1- take 3-5 sets after to find a solid 5rep.

If you’re not doing 19.1, warm up and go for a heavy 5RM then complete—

“Bucket 8s”

4×8 front squat

65%,67.5%,70%,72.5% of today’s 5rm

4×8 back Squat


**each set of squats starts EMOM. you go directly from front to back.

You may need a bucket


If you’re not doing 19.1 don’t forget to cheer on those who are!!

Here’s too a New Year and new progress!

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