171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Monday, 1 July 2019

July 1, 2019

Two Announcements:

1. We are back to regularly scheduled classes of 5:30a and 6:30a!

2. Also, there will be no classes on July 4 or 5. Enjoy your holiday and catch up on your fitness Saturday, July 6th!

 

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

 

 

MOBILITY (10:00 - 12:00) 

 

 

TEACHING (12:00 - 22:00) 

 

 

PRACTICE ROUNDS (22:00 - 30:00) 

 

 

# STRATEGY + WOD (30:00 - 60:00) 

"Fish Out of Water" 

For Time: 

2k Row

 

Directly Into…

 

10 Rounds of "Heavy Chief"

 

*1 Round: 

3 Power Cleans (155)

6 Push-ups

9 Air Squats*

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