171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Monday, 6 Nov 17

November 6, 2017

1. Warm Up & Mobility  - 10 Minutes

 

2. Teaching - 10 - 25 Minutes

 

3. Metcon - 30 Minute Cap

“Dirty 30”

30 Box Jumps 24/20

30 Chest to Bar Pull-ups

30 Kettlebell Swings 53/35

30 Front Squats 115/80

30 Toes to Bar

30 Push Press 115/80

30 Deadlifts 115/80 

30 Wall Balls 20/14

30 Burpees

30 Double Unders

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