13
Nov
11/14
Gulfport CrossFit – CrossFit
5rds: Metcon (Calories)
AMRAP 4
30 Shuttles
20/15 cal Bike
Max Row for calories with remaining time
rest 4min after each round
Individual
-3x :30 Handstand Hold+
:60 Dead Bugs
-3x 10 Scap Depression on Dip bar+
10 Heavy Barbell Shrugs+
10 Incline Bench Shrugs