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10/22

21
Oct

10/22

Announcements

“A friend is someone who knows all about you and still loves you.”
― Elbert Hubbard
“Without music, life would be a mistake.”
― Friedrich Nietzsche

Gulfport CrossFit – CrossFit

Metcon (Weight)

15min EMOM

2 Dead Lift+

3 Strict Pull Up

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Inverted Bar Row

10 DB Hang Squat Clean

15/10 cal Bike

Individual

-3x :60 Dead bugs + 10 Weighted Sit Ups

-3x 10 RDL to Shrug+

Max Bar Dips+

20 Banded Shrugs