5
May
5/6
Announcements
“Always work hard. Intensity clarifies. It creates not only momentum, but also the pressure you need to feel either friction or fulfillment.” — Marcus Buckingham
Gulfport CrossFit – CrossFit
Shoulder Press (8,6,4,6,4,2)
superset w/ 8 DB Reverse Fly
Metcon (Time)
Run 800m, Rest 1min
Row 500/470m, Rest 2min
Run 400m, Rest 2min
Row 250/220m
Individual
a)3×8 Towel/ Rope Pull ups
a)4x8ea Single Arm DB Bench Press
b)3×10 Dips
b)3×10 Barbell Bent Over Row