191030

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Hang Clean

Work to moderate/heavy 5RM hang clean over 4 sets (start @60%)

after each set perform-

10-12 Banded Pull Through

15-20 Banded Pull Apart

Metcon

Metcon (Time)

3 rounds

30/25 cal row

25 WB

20 Hang Power Clean

Performance- 30/20 + 115/80

Fitness- 20/14 + 95/65

Accessory

3 sets

12-15 Back extensions

Max Effort Hold The World

:30 Side Plank ea

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