190809

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Clean and Jerk (2+1)

Find heavy set then two back off sets

Metcon

Metcon (Time)

100 DU

50 Pull Ups

50 Double DB Hang Snatch

50 TTB

100 DU

(Scale down pull ups and TTB to 6-7 breaks at most. Double DB Snatch needs to be a weight you can attain 5reps every time)

Accessory

3 sets

20 Banded Pull Aparts

10 Banded Good Mornings

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