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Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Deadlift

Work to a heavy tripple then drop weight to 70%

3×5 TnG for speed

Drop to 50-60% for

2×10 standing on 45lb plate

Metcon

Metcon (Time)

3 rounds

100 DU

25 WB

400m Run

**scale is 1.5 single unders

Accessory

3 rounds

15 curls

20-30 banded pull aparts

5 supine Grip pull ups

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