171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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

Thursday, 12 Oct 17

October 12, 2017

1. Warm Up - 10 Minutes

 

2. Technique/Skill - 15 Minutes

 

3. Metcon - “Freedom Sauce”

AMRAP x 3

21 Overhead Squats (95/65)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

 

AMRAP x 3

18 Overhead Squats (115/80)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

 

AMRAP x 3

15 Overhead Squats (135/95)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

 

AMRAP x 3

12 Overhead Squats (155/105)

12 Burpee Over the Erg

Max Calorie Row

Please reload

Recent Posts

November 12, 2019

November 11, 2019

November 5, 2019

November 4, 2019

November 1, 2019

Please reload

Archive
Please reload

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