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1/9

8
Jan

1/9

Gulfport CrossFit – CrossFit

Metcon (Weight)

7sets, every 1:40

Pausing Front Squat+ Front Squat

3rds: Metcon (Time)

10 Chest to Bar Pull Ups

10 Front Squats (165/110)

10 Burpees

Individual

-Muscle Up Practice

-3x 8 Sumo Dead lift+ 8ea Kneeling Single Arm Press+

25 Banded Good Mornings+ 50’ each Single Arm OH Carry