190408

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

EMOM x3

5 @40%

5 @50%

5@60%

Rest 1-2min

E90s

5 @65%

5 @ 75%

5+ @85%

Metcon

Metcon (Time)

21 Thrusters

600/500m row

15 Thrusters

500/400m row

9 Thrusters

400/300m row

Performance- 115/75

Fitness- 95/65

Accessory

3 sets

12 V-Ups (can be weighted)

15-20 Hollow Rocks

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