171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Friday, 15 November 2019

November 15, 2019

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

 

 

MOBILITY (12:00 - 15:00)

 

 

TEACHING (15:00 - 25:00)

 

 

STRENGTH (25:00 - 40:00)

* Athletes will have 15 minutes to build to their heavy complex of 1 hang power clean and 1 power clean 

 

 

PRACTICE ROUND (40:00 - 45:00)

 

 

STRATEGY + WOD (45:00 - 60:00)

"Power Bar"

AMRAP 12: 

9 Hang Power Cleans (135/95) 

12 Push-ups 

15 Deadlifts (135/95) 

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