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“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison

“I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen

Gulfport CrossFit – CrossFit

Metcon (No Measure)

Goat Day: EMOM 20

Movement Choice 1

Movement Choice 2

(Movement Choice 3)

(Movement Choice 4)
Choose 2-4 movements from the list to build your own wod. Ask coach for help if needed or if there is something you’d like to do that is not listed.

Movement Options:

Gymnastics: Handstand Work, Pull Up bar Work, Muscle Up, Double Under

Barbell: Snatch, Clean

Conditioning: Row, Bike, Burpee, Sit Up, Sled Push/Pull, KB Swing


3 Rounds, with 40% of 1RM Snatch (All Lifts Below)

1:00 Bike or Ski Erg

3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

1:00 Bike or Ski Erg

3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches