Wed 170517

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Pvc stretches

2x:

5 Pull Ups

15 Butterfly Sit Ups

10 Cal Row/100m Run

10 Wall Balls

Then with PVC review:

Bear Complex 1.deadlift

1 power clean

1 front squat

1 push press

1 back squat

1 push press

Weightlifting

Bear Complex (1-1-1-1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Emom x 8:00 1x thru series AHAP

Metcon

Metcon (Time)

For Time:

30-20-10

Deadlift 185/135

WallBall

Push-up

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