171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Wednesday, 27 Dec 17

December 27, 2017

1. Warm Up & Mobility - 15 Minutes

 

2. Teaching - 15 Minutes

 

3. Strength/Weightlifting - 15 Minutes

3-Position Squat Clean
Build to a Heavy Complex

 

4. Metcon - 15 Minute Cap

“Clean Shave”
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

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