190807

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Deadlift

Work to a heavy (RPE 7, no TnG) 5rm

Metcon

Metcon (Time)

400m Run

40 Pistols

600m Run

60 Sit Ups

800m Run

40 Burpees

1km Run

Scale for pistols- Ring/Band Assisted pistols

Accessory

3 sets

Hollow Body Ring Push Ups x8-12

Arch Rocks x20 or :30 Arch Hold

:40-:60 Plank (weighted if possible)

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