191202

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

Find 5RM

Skill & Strength

3 sets

20 back rack reverse lunges

AMAP Ring Rows

Metcon

Metcon (AMRAP – Reps)

5 rounds

:30 max cal row

:30 rest

:30 max SDLHP

:30 rest

Score is total reps

Performance- 115/80

Fitness- 95/65

M50+- 75/55

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