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2/1

31
Jan

2/1

Gulfport CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP w/ a Partner

75 Wall Ball Shots (20/14)

60 Ab Mat sit ups

45/30cal Row

30 Burpee Box Jumps (24/20)
RX+ is to do the wod as an individual.

Must be at RX movement standards

Individual

a) 3×8 Alternating DB Snatch (heavy)

b) 3×8 Barbell Stiff Leg Dead Lift

c) Core (following)

Round 1-:30 on :30 off GHD Sit Up Plank x3

Round 2- :30 on :30 off GHD Hip Extensions x2

Round 3- 1:00 GHD Sit Up Plank