171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Friday, 30 August 2019

August 30, 2019

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

 

 

MOBILITY (10:00 - 12:00) 

 

 

TEACHING (12:00 - 20:00) 

 

 

CLEAN COMPLEX (20:00 - 35:00) 

Build to a Heavy Complex: 

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

 

PRACTICE ROUND (35:00 - 40:00) 

 

 

STRATEGY + WOD (40:00 - 60:00)

"Squeaky Clean" 

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

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