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6/7

6
Jun

6/7

Announcements

“Don’t be afraid to give up the good to go for the great.” — John D. Rockefeller

Gulfport CrossFit – CrossFit

Metcon (Time)

Deck of Cards

Hearts=KB Swing

Spades=Burpees

Clubs=Ab Mat Sit Ups

Diamonds=Goblet Squats

Aces=200m Run
Suit tells the exercise. Number tells the reps

Individual

-10rds for practice (not heavy)

3 Power Clean+ 3 Front Squat+ 3 Split Jerk

-3rds (not for time)

10 Barbell Rows+ Max Ring Push Ups+ 25 GHD Sit ups, rest 2min