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7/02

1
Jul

7/02

Gulfport CrossFit – CrossFit

Weightlifting

PERFORMANCE GROUP

-Squat Snatch 8×2, rest :90

-Power Clean 6×2, rest :90

-Front Squat 4×4, rest :90

Fitness Groups

-Clean Grip Dead Lift 10min EMOM x 2 reps

-Power Clean, 6min EMOM x 2 reps

-Front Squat 6min EMOM x 4 reps

Front Squat

Input weight for heaviest set of 4 for both groups

Metcon (Weight)

4×25

Unbroken Russian KB Swing
-All at same weight

-Performance Group: RX+ Banded Swings