171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Monday, 19 Sep 16

September 19, 2016

1. Weightlifting
EMOM x 9 (%s of 1RM Snatch)
1st min- 3 Power Snatch @ 70%
2nd min - 2 Power Snatch @ 75%
3rd min- 1 Power Snatch @ 80%
4th min - 3 Squat Snatch @ 70%
5th min- 2 Squat Snatch @ 75%
6th min- 1 Squat Snatch @ 80%
7th min- 3 OHS @ 70%
8th min- 2 OHS @ 75%
9th min- 1 OHS @ 80%

2. Metcon
"Annie"
50-40-30-20-10 reps for time
Double Unders
Abmat Sit Ups

3. Gymnastics
Tabata x 5
:25 on/ :35 off
Muscle Ups
Chest to Bar
Pull Ups
*Do the movement based on your skill level.

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