171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Wednesday, 4 Jan 17

January 4, 2017

Wednesday, 04 Jan 17

WARM UP /ACTIVATION

With a 30 minute running clock:

500 Meter Row (slow)

5-4-3-2-1

Walk Outs

Spiderman and Reach

*20 second plank (elbows) after each round

250 Meter Row (medium/fast)

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

And then Power Clean technique until the 30 mins runs out.

METCON

5 Rounds for Max Reps

1:00 – Row for Calories

1:00 – Power Cleans (135/95)

1:00 – Barbell Facing Burpees

1:00 – Rest

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