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4/1/20

31
Mar

4/1/20

Gulfport CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

21/15cal Bike, 15 Toes to Bar, 21 Front Squat (135/95)

-rest 5min-

AMRAP 5

21/15cal Bike, 15 Toes to Bar, 15 Front Squat (155/105)

-rest 5min-

AMRAP 5

21/15cal Bike, 15 Toes to Bar, 9 Front Squat (185/125)

Individual

Row Conditioning

9x Row for cals 1:40, rest :20

*take an extra 2min after round 5*

At Home WOD

For Time (Equipment)

50-40-30-20-10

Push Ups

Sit Ups

25-20-15-10-5

Strict Pull Ups

For Time (no equipment)

50-40-30-20-10

Push Ups

Sit Ups

Odd Object Rows