190805

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Pause Squat

NO BOUNCE!

Metcon

2 Devils (A) (AMRAP – Reps)

In 5 Min Complete:

30 Devil Presses

Max Calorie Row with remaining time

Rest 5:00

*Score A is calories rowed.

In 5 Min Complete:

1k Row*

Max Devil Presses with remaining time

* Score B is Devil Press

Performance- 50/35

Fitness-35/20

2 Devils (B) (AMRAP – Reps)

In 5 Min Complete:

30 Devil Presses

Max Calorie Row with remaining time

Rest 5:00

*Score A is calories rowed.

In 5 Min Complete:

1k Row*

Max Devil Presses with remaining time

* Score B is Devil Press

Performance- 50/35

Fitness-35/20

Accessory

4 sets

Core Complex

12 Hollow Rocks

*roll between hollow and arch

12 Arch Rocks

12 V-Ups / Tuck Crunches

MAX Hollow Hold

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