3/27/20

Gulfport CrossFit – CrossFit

Overhead Squat (Build to heavy single)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Bar Muscle Up

10 Overhead Squat (95/65)

15 Dead Lift (95/65)

Individual

Front Squat, every 2min x7 sets

Reps- 3,1,3,1,3,1,12

At Home WOD

Deck Of Cards (equipment)

Spades- Goblet Squats

Clubs- Burpees

Diamonds- Sit Ups

Hearts- Single Arm DB Snatch

Deck of Cards (no equipment)

Spades- Odd Object Squats

Clubs- Odd Object Ground to Shoulder

Hearts- Sit Ups

Diamonds- Burpees