Graham Creek house, Gulf Shores CrossFit – CrossFit

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Snatch Complex

Without putting the bar down complete

3 Snatch Pulls(from Ground)-3 Hang Snatch- 3 OH Squat

each group of 9 movements counts as 1 Rep
Work to a heavy complex then drop weight for 2 drop sets


Metcon (Time)

Teams of 3, each person performs:

7 Hang Squat Clean Thruster (75/55)


Wall Walk

Rope Climb

*Waterfall style, one person finishes a full round.

Sub for RC= 3 Rope Repel w/butt touching floor

*20:00 Time Cap

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