171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Wednesday, 28 June 17

June 27, 2017

With a 30 minute running clock:

Warm Up and then..

Strength 1: Front Squat w/3 sec pause at bottom 6 x 3 @ 65% FS 1RM

Strength 2: Behind the Neck Snatch Push Press (K Press) 3×10 @ 60% PP 1RM

 

Metcon: For Time

⦁ 21 Bar Facing Burpees

⦁ 10 BB Front Rack Lunges 155/105

⦁ 21 C2B Pull Ups

⦁ 15 Bar Facing Burpees

⦁ 10 BB Front Rack Lunges

⦁ 15 C2B Pull Ups

⦁ 9 Bar Facing Burpees

⦁ 10 BB Front Rack Lunges

⦁ 9 C2B Pull Ups

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