190903

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

5×5 @6RPE

Metcon

Bigbird (AMRAP – Rounds and Reps)

AMRAP 18:

20 Dumbbell Snatches

15/12 Calorie Row

20 Single Dumbbell Box Step-Ups

9 Bar Muscle-ups

Performance-50/35 and use assault bike for row

Fitness- 50/35 and sub burpee pull up for bar mu

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