191203

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Skill & Strength

3 sets

5 Pull Up Negatives (slow as you can on way down- use box to assist getting up if needed)

10 Plyo push ups with plates

*stack as High as possible. If unable to pull hands of ground from push up, go to knees

Metcon

Metcon (Time)

30 TTB

60 WB

90 Hang Snatches

60 WB

30 TTB

Performance- 75/55

Fitness- 45/35

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