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