190312

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Power Snatch

EMOM 8

x2 reps @70-80%

Back Squat

4×3

@75-80%

**Focus on speed

Between each set-

-10-12 Sit Ups (GHD, Abmat, etc. atheltes choice- moderate difficulty)

-3-5 strict pull ups or ring rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5-10-15-20-25-etc

Overead Squat

Burpee Box Jump Over

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