10/11

Announcements

“Knowing Is Not Enough; We Must Apply. Wishing Is Not Enough; We Must Do.” – Johann Wolfgang Von Goethe

Gulfport CrossFit – CrossFit

5rds: Metcon (Weight)

3 Power Clean+

7 Weighted Strict Pull Ups

Metcon (Time)

10 down to 1

Russian KB Swing (70/53)

Goblet Squat (70/53)

Individual

-3x :30 Banded Hammer Curl Hold+

8ea Heavy Hammer Curl+

:20 Banded Tri Press Down Hold+

20 Banded Press Down