190828

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Pause Snatch BTK

Pull bar from floor and pause for a 2-count slightly below the patella
Work to a heavy single today then

3×2 @heavy single weight with no pause

(Heavy single DOES NOT mean max out)

Metcon

Halftime (Time)

30-20-10

DB Snatch

Wallball

… Immediately into

10-20-30

Burpees Facing DB

Calorie Row

Performance/Fitness- 50/35 + 20/14

Accessory

3 sets

10 DB Floor Press

10 Bent Over DB Row w/slight pause

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