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1/15

14
Jan

1/15

Gulfport CrossFit – CrossFit

Metcon (Time)

3rds

21/15cal Bike

21 Pull Ups

Then directly into

3rds

9 Power Cleans (115/80)

9 Push Jerks

Individual

1) Core 2rds

:30 Single Arm DB Overhead Hold+ 15 GHD Sit Ups

:30 Single Arm DB Overhead Hold+ 15 GHD Sit Ups

:30 Double Arm DB Overhead Hold+ 15 GHD Sit Ups

2) 10min Recovery Pace Bike, Row, or Ski Eg

Every 2min either 3 Muscle Ups or 6 Muscle Up Practice Transitions