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4/24/20

23
Apr

4/24/20

Gulfport CrossFit – CrossFit

Weightlifting

3 Power Clean+ 1 Thruster

build to heavy set

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 power Clean(95/65)

30 Double under

15 Thruster (95/65)

30 Double under

At Home WOD

20min AMRAP (equipment)

5 Strict Pull Ups

10 Push ups

15 Air Squats

0:00-10:00 wear a vest or pack

10:00-20:00 body weight

20min AMRAP (no equipment

9 Push Ups

15 Odd Object Row

21 Air Squats

0:00-10:00 wear a vest or pack

10:00-20:00 body weight