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10/1

30
Sep

10/1

Announcements

“There are no shortcuts to any place worth going.”

Gulfport CrossFit – CrossFit

Deadlift (4×5@80% of 5RM)

Metcon (Time)

12,9,6,3

Power Clean (185/125)

DB Box Jump (35/20) (20″/16″)

Individual

-3x :10 Ring Pull up Hold

20 Ring Rows

-3x :90 Contralateral Dead Bugs

10 Wt GHD Sit Up

-3x 10 Reverse Shrugs on Dip Bar

10 Bar Dips

10 Skull Crusher