171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com

Wednesday, 5 Oct 16

October 5, 2016

1. Warm Up

2. Weightlifting
EMOM x 10
1 Hang Power Clean + 1 Power Clean (60% 1RM Across)
*Drop from the top & reset after each rep.

3. Metcon
a) 5 min CAP
20 Box Jumps 24/20, and then AMRAP
12 Thrusters 95/65
12 TTB
-rest 5 mins-

b) 5 min CAP
15 Box Jumps 24/20, and then AMRAP
9 Thrusters 95/65
9 TTB
-rest 5 mins-

c) 5 min CAP
10 Box Jumps 24/2-, and then AMRAP
6 Thrusters 95/65
6 TTB

*score is total rounds + reps

Please reload

Recent Posts

February 21, 2020

February 18, 2020

February 17, 2020

February 11, 2020

February 10, 2020

February 7, 2020

Please reload

Archive
Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square