190204

Gulf Shores CrossFit – CrossFit

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Weightlifting

Snatch Pull + Snatch + OHS

Find HS

90% x2

Back Squat

Heavy 5rm

SPEED over technique faults!!

Metcon

Metcon (Time)

FOR TIME

250m row

25 BBJO

50 WB

25 TTB

250m row

Performance and Fitness- 20/14
THIS IS A SPRINT!!

You should be on the ground longer at the end than you actually worked out.

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