Shoofly Pie

CrossFit Gulch – CrossFit

Weightlifting

Back Squat (6×3 @ 70-80% every 2:30 mins)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Clean & Jerks (155/105)

10 Box Jumps (30″/24″)

15 Wallballs (20/14)

*If you can do 50+ unbroken wallballs , increase the weight if it is available to 25 or 30 for males and 16 or 20 for females.

Extra Toppings

Metcon (Time)

7 RFT:

10 Pistols

10 C2B Pull-Ups

Metcon (Time)

Running:

2x1200m Run

Rest 1:1. Record total time and splits in notes.

Address
3 Cannery Row St. 103 Nashville, TN 37203
Phone
615-712-7147
Open hours
05-10