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3
Jan

1/4

Gulfport CrossFit – CrossFit

5rds: Metcon (AMRAP – Reps)

1min Wall Balls (20/14)

1min Russian KB Swings (53/35)

1min Bike

1min Rest

Individual

6rds, every 2min

7-7-5-5-3-3 Front Squat (all at same weight)

50% of max rep Ring Dips

*first do one max rep set of dips to establish max