171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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individual design

Call or message to schedule your assessment

One on one training

What We Do

weightlifting 

Learn and perfect your Olympic lifts.

Tuesdays at 6:15p

 Workout of the Day 

Friday, March 20, 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

PRACTICE ROUND (25:00 - 30:00)

STRATEGY + WOD (30:00 - 60:00)

 "Fight Gone Bad"

3 Rounds: 

1 Minute Wallballs (20/14)

1 Minute Sumo Deadlift High Pulls (75/55)

1 Minute Box Jumps (20"")

1 Minute Push Press (75/55)

1 Minute Row Calories

1 Minute Rest 

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