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4/15/20

14
Apr

4/15/20

Gulfport CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

Buy in: 50 Wall Ball Shots then

12 Dead Lift(185/125), 12 Burpee Over Bar

-Rest 5min-

AMRAP 5

Buy in: 35 Wall Ball Shots thern

9 Deadlift(225/155), 9 Burpee Over Bar

-Rest 5min-

AMRAP 5

Buy in: 20 Wall Ball Shots then

6 Dead lift (275/185), 6 Burpee Over Bar

Body Armor

3rds

:30 Max Double DB Bent Over Row

:30 Dynamic Push Ups

:30 Double DB RDL

:30 Push Ups

1min rest

At Home WOD

Every 3min x7rounds (equipment)

12 DB Snatch

6 Burpee over DB

12 Db Reverse Lunge

6 Burpee over DB

Every 3min x7rounds (no equipment)

12 Odd Object Ground to OH

6 Burpee over Odd Object

12 Odd Object Reverse Lunge

6 Burpee over Odd Object