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4/17/20

16
Apr

4/17/20

Gulfport CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30 KB Swigns(53/35)

25 Box Jumps(24/20)

20 Toes to Bar

15 Push Press(135/95)

Body Armor

5 sets

1 Squat Complex, rest :30

5 weighted bottom up to middle squats

5 weighted Full squats

5 weighted jumping squats

5 unweighted max height jump squats

At Home WOD

AMRAP 12 (Equipment)

2 Double DB Power Clean

2 Double DB Thruster

30 Double Unders

*increase Dumbell movements by 2 reps every set

AMRAP 12 (no equipment)

2 Odd Object Clean and Jerks

2 Odd Object Thrusters

30 Line Hops

*increase odd object movements by 2 reps every set