190812

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

:10 Pause Front Squat

Hold your positions and tension in bottom!

Metcon (No Measure)

3 sets not for time

Front Rack Alternating Reverse Lunge x12 total

Side Laying Leg Lifts x8ea (may use bands for added resistance- engage glutes!)

Metcon

Metcon (Time)

30-20-10

TTB

DB Hang Clean n Jerk

Performance- 50/35

Fitness- 35/20

Accessory

3-4 Sets (Unbroken)

Lateral Raises x 10

Front Raises x 10

Lateral Raise + Max Hold

Rest 2:00

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