171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Monday, 12 June 17

June 12, 2017

1. Warm Up - 10 Minutes

 

2. Strength: 15 Minutes

Close grip bench press 4×8

Sup Grip BB Bent over row 4×8

 

3. Metcon: EMOM x 21

1st min: 15/12 Cal Row

2nd min: 10 Ring Dips

3rd min: 12 Burpee BJO 24/20”

 

Accessory Work (Optional):

3 Sets

15 GHD Sit Ups

15 Bear Hug D-Ball Squats

 

3 Sets

12 GHD Hip Ext

12 strict TTB

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