171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Tuesday, 09 October 2018

October 9, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

 

MOBILITY (10:00 - 12:00)

 

TEACHING (12:00 - 20:00)

 

POWER CLEAN (20:00 - 35:00) 

Athletes will have 15 minutes to build to a heavy set of 5 touch and go reps. 

 

TRANSITION + REHEARSAL (35:00 - 40:00)

 

STRATEGY + WOD (40:00 - 60:00) 

"Guard Rail"

AMRAP 3:

9/6 Calorie Row

9 Power Cleans (115/80)

Rest 3 Minutes

 

 AMRAP 3:

9/6 Calorie Row

7 Power Cleans (135/95)

Rest 3 Minutes

 

 AMRAP 3:

9/6 Calorie Row

5 Power Cleans (155/105)

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