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11/18

17
Nov

11/18

Announcements

Fight like you’re the third monkey trying to get on Noah’s Ark.

Gulfport CrossFit – CrossFit

Back Squat: slow lower (3×10)

5sec Lower to Bottom

7rds: Metcon (Time)

12 Deficit Push Ups (45/25)

Plate Push (90/60)

100m Sprint

Individual

-3x 30 Bench Dips+

10 DB Fly

-3x:30 Toe Squat Hold+

30 Standing Calf Raise