171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Monday, 17 September 2018

September 17, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) 

 

MOBILITY (12:00 - 15:00)

 

TEACHING (15:00 - 32:00) 

 

REHEARSAL (32:00 - 37:00) 

 

STRATEGY + WOD (37:00 - 60:00) 

"Last Legs"

Teams of 3: 

0:00 - 5:00 - Max Front Squats

5:00 - 10:00 - Max Calorie Row 

10:00 - 13:00 - Rest

13:00 - 18:00 - Max Back Squats

18:00 - 23:00 - Max Calorie Bike

 

Squat Loads Increase Every 30 Reps:

 

Front Squats

0-30 Reps (115/80) 

31-60 Reps (135/95)

61-AMRAP (155/105)

 

Back Squats

0-30 Reps (155/105) 

31-60 (185/135)

61-AMRAP (225/155)

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