190515

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Deadlift

Warm Up: 5 @40%, 5 @50%, 3 @ 60%

Work: 3 @70%, 3 @80%, 3+ @ 90%

Metcon (Distance)

With a partner, you will need a Kettlebell, a rower, and a can-do attitude!

For 15 Minutes:

Partner 1:

25′ Single arm overhead walking lunge

10 TTB/ 20 HKR

25′ Single arm overhead walking lunge (use the OTHER hand!)

Partner 2: ROW YOUR BUTT OFF until Partner 1 taps in!!

Score is max distance rowed- Get Sum!!!

Accessory

Metcon (No Measure)

3x:

10 RDL

10 GHD

-LIGHT bar, GREAT form

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