190813

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Push Press

Find heavy triple with pause in dip. Go straight from lock out to paused dip. No rest in front rack.

Metcon

Metcon (AMRAP – Rounds)

Teams of 3:

AMRAP 23

400m Team Run

9 Rope Climbs

15 Snatches

Fitness: 135/95

Performance: Legless Rope Climbs and 185/130

Scale for RC= 3 rope repels per 1 climb or 3 Burpee pull ups per climb

Accessory

3 Sets banded complex:

Straight Arm Lat Pulldowns x20

Face Pulls x15

Mid Chest Rows x15

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