171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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May 31, 2017

Warm Up (15 mins)

Metcon (27 mins)
Part #1 – In a 10:00 Window:

Row 1200 meters

In Time Remaining, Max Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:

Row 800 Meters

In Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:

Row 40...

May 29, 2017

Warm Up: 10-15 Minutes

Foam Roll!

Metcon: 6 RFT

12 HSPU

9 Burpees

6 Deadlifts 225/155

May 26, 2017

Warm Up: 15 Minutes

Metcon: 4 RFT

8 Bar Facing Burpees

4 Curtis P's

400 Run

May 25, 2017

Warm Up: 10-15 Minutes

Metcon: For Time

3 Rounds of Cindy, 15 Power Snatch 95/65

2 Rounds of Cindy, 12 Power Snatch 115/75

1 Rounds of Cindy, 9 Power Snatch 135/85

*1 Round of Cindy is: 5 Pull Ups, 10 Push Ups, 15 Air Squats

May 24, 2017

Warm Up: 10-15 Minutes

Metcon: 3 RFT

500 Meter Row

12 Deadlifts (225/155)

12 Burpee Box Jumps (24/20)

May 23, 2017

Warm Up: 10 Minutes

Strength: 25 Minutes 

5 x 5 Bench Press at 80%

Metcon: AMRAP x 12

8 Turkish Get Ups 35/25

12 Pull Ups

16 Wall Balls 20/14

May 22, 2017

Warm Up: 10-15 Minutes

Metcon: 3RFT

10 Power Cleans 135/95

10 Front Squats

10 Push Jerks

50 Double Unders 

May 19, 2017

Warm Up: 10-15 Minutes

Metcon: 3 x AMRAP x 3

1. AMRAP

9 Deadlifts 275/195

9 Chest to Bar

-Rest 3 Minutes-

2. AMRAP

7 Deadlifts 295/205

7 Chest to Bar

-Rest 3 Minutes-

3. AMRAP

5 Deadlifts 315/220

5 Chest to Bar

May 18, 2017

Warm Up: 10-15 Minutes

Metcon: For Time

20-18-16-14-12-10-8-6-4-2

Kettlebell Swings 44/35

Air Squats

5 Ring Dips each round

May 17, 2017

1) Warm Up: 10-15 Minutes

2) Buy In: 10 Minute Cap

100 Abmat Sit Ups

*to be timed separately from Metcon

3) Metcon: AMRAP x 20

200m Run

8 Power Snatches 95/65

12 Bar Over Burpees

36 Double Unders (3:1)

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December 13, 2019

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