191119

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Push Press + Push Jerk + Split Jerk

EMOM 10

Build

Metcon

Metcon (Time)

3 sets

15 BBJO

15 DB Push Press

Rest 1:1

Score is slowest round

Performance- 50/35

Fitness- 35/25-20

Accessory

3 sets

10-15 banded push ups @ max tension possible

10-20 Extension Holds + Reverse Flys (super light)- can use GHD or on bench with partner holding legs

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