171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Friday, 16 August 2019

August 16, 2019

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

 

 

MOBILITY (12:00 - 15:00) 

 

 

TEACHING (15:00 - 25:00) 

 

 

PRACTICE ROUNDS (25:00 - 35:00) 

 

 

STRATEGY + WOD (35:00 - 60:00)

"Hangnail" 

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

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