190205

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon (Distance)

At the 10minute mark begin…

E3MOM 15min

24 plate hops

12 DB Snatch

12 DB Clean n Jerk

Remainder of the time- Row for distance.

No rest

Score is total distance at the end

Performance/Fitness-50/35

15lb plate

Announcements

Today’s efforts build from yesterday.

HIGH INTENSITY.

This is a MAX Effort 1k then an Emom to test you quickness and DB cycling while learning to maintain steady row paces.

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