171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Monday, 28 Nov 16

November 28, 2016

1. Warm Up - 500m Row

in under 2 minutes.

*If over 2 minutes you must do 1 burpee for every second

 

2. Weightlifting - 20 Minute Cap

Death by Power Snatch 115/80

*add 1 rep each minute

 

3. Metcon - Elizabeth

21 - 15 - 9

Cleans 135/95

Ring Dips

 

4. Cash Out - 500m Row

in under 2 minutes.

*If over 2 minutes you must do 1 burpee for every second

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