top of page
Search

Monday, 23 Oct 17

  • gorillacrossfitmac
  • Oct 22, 2017
  • 1 min read

1. Warm Up - 12 MInutes

1a. Mobility - 10 Minutes

2. Strength - EMOM x 12

1st - 3 Front Squats

2nd - 5 Back Squats

*Both movements done at 70% of 1RM FS

3. Metcon - 20 Minutes

AMRAP x 20

Buy In: 100 Burpees over the Rower

Row for max distance in time remaining.

*Score is total distance rowed.

 
 
 

Recent Posts

See All
Monday AF, 21 April 2025

MINDSET Margaret Runbeck "Silences make the real conversations between friends. Not the saying but the never needing to say is what...

 
 
 
MONDAY AF, 13 APRIL 2025

TODAY'S MINDSET Thich Nhat Hanh "To be beautiful means to be yourself. You don't need to be accepted by others. You need to accept...

 
 
 
Finally Friday! 04 April 2025 AF

MINDSET Jacob Braude "Consider how hard it is to change yourself and you'll understand what little chance you have in trying to change...

 
 
 

Comments


Recent Posts
Archive
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
bottom of page