3/25/20

Gulfport CrossFit – CrossFit

Metcon (Time)

“Dirty 30” 30 reps each

Box Jump (24/20), Chest to Bar Pull Ups

KB Swing (53/35), Front Squat (115/85),

Toes to Bar, Push press (115/85),

Dead Lift (115/85), Wall Ball Shot (20/14),

Burpees, Double under

Individual

3min on/ 3min off/ 3min on

3 Complexes (115/85)

3 Complexes (135/95)

3 Complexes (155.105)

3 Complexes (185/125)

3 Complexes (205/145)

*complete as many as possible in 3min,

Rest 3min, Pick up where you left off

*1 Complex= 3 Power Clean, 3 Front Squat, 3 Jerk

At Home WOD

3rds (equipment)

200m Run, 20 Hang DB Snatch

200m Run, 20 Hang DB Power Clean

200m Run, 20 DB Thruster

3rds (no equipment)

200m Run, 20 Odd Object Ground to OH

200m Run, 20 Odd Object Step Ups

200m Run, 20 Odd Object Thruster