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125

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“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

Gulfport CrossFit – CrossFit

Hang Clean (work up to heavy single)

Metcon (Time)

50 Burpee Plate Hops

40/30cal Bike

30 Hang Squat Cleans (115/80)

Individual

1) Stamina Builder

5x 15/12cal Row, 50’ DB Lunge, 15, 12cal Row, Rest 1min

2) Core (not for time)

50 GHD Sit Ups, 50 Ab Mat Sit Ups, 100 Banded Good Mornings