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Gulfport CrossFit – CrossFit

Metcon (No Measure)

5rds, every :90

3 Power Clean (185/125)

Max Handstand Push Ups/ Handstand Hold/ Plank Hold

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

20/15 cal Row

50 Double unders

3rds of “Chief”
Chief= 3 Clean(135/95),

6 Push ups, 9 Air Squats

Individual

5min- Single Arm DB Overhead Squat (heaviest weight for 5 unbroken)

5min- Single Arm DB Squat Snatch (heaviest weight for 3 unbroken)

5min- Single Arm DB Overhead Lunge (heaviest for 50’ each side)