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