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4/6/20

5
Apr

4/6/20

Gulfport CrossFit – CrossFit

Weightlifting

5x 3 Muscle Snatch+ 2 Pause OHS+ 1 Snatch Balance

5x 1 Snatch Pull+ 2 Hang Snatch

Metcon (Time)

5rds, on the 5:00

21/15cal Bike

15 Double DB Power Snatch (35s/20s)

9 Thruster (135/95)

Strength

EMOM 10

1 Front Squat+ 3 Back Squats (one bar)

At Home WOD

AMRAP 20 (equipment)

4 Strict Pull Up

8 Burpees

12 DB Reverse Lunges

AMRAP 20 (no equipment)

8 “odd object” Rows

8 Burpees

12 “odd object” Reverse Lunge