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“There may be people with more talent than you, but there’s no excuse for anyone to work harder than you.” — Derek Jeter
“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

Gulfport CrossFit – CrossFit

Metcon (No Measure)

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.

Methods:

1) Skill practice: choose exercises that require skill practice at a low intensity to develop

2) Condition: choose exercises to increase core & conditioning

Individual

5rds

1min Easy Row, Bike, Ski

5 Squat Clean to Thruster ( light)

-one thruster every :30

-absolutely perfect reps