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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