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10/23

22
Oct

10/23

Announcements

“Without music, life would be a mistake.”
― Friedrich Nietzsche
“A day without sunshine is like, you know, night.”
― Steve Martin

Gulfport CrossFit – CrossFit

Metcon (Time)

1min Wt Plank, rest 1min

20 Wt Back Ext., rest 1min

20 Kneeling Landmine Shoulder Swings, rest 1min

100m Sled Sprint, rest 1min

60m Waiter Carry, rest 1min

Individual

-3x 30 calf raise+ Wt Heel Walk

-4×10 Incline Bench Shrugs+

15 DB Lat Raise+

15 Rear Delt Fly