171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Monday, 18 November 2019

November 18, 2019

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

 

 

MOBILITY (12:00 - 15:00)

 

 

TEACHING (15:00 - 25:00)

 

 

MACHO MAN COMPLEX (25:00 - 40:00)

* Athletes will have 15 minutes to build to a heavy Macho Man complex 

 

 

PRACTICE ROUND (40:00 - 45:00)

 

 

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

"Randy Savage"

AMRAP 12:

3 Rounds of ""Macho Man"" (135/95)

15 Toes to Bar

 

*1 Round of "Macho Man": *

3 Power Cleans

3 Front Squats

3 Push Jerks

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