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7/22

21
Jul

7/22

Gulfport CrossFit – CrossFit

Movement Prep

EMOM 5: 3 Pause Overhead Squats

Metcon (AMRAP – Reps)

3min: 21/15cal Row, 21 Burpee Over bar, Max OHS(45/35)

Rest 3

3min: 18/13cal Row, 18 Burpee Over bar, Max OHS(65/45)

Rest 3

3min: 15/11cal Row, 15 Burpee Over bar, Max OHS(75/55)

Rest 3

3min: 12/9cal Row, 12 Burpee Over bar, Max OHS(95/65)
RX+ (75/55), (95/65), (115/80), (135/95)

Individual

EMOM 12 (3% higher than last)

3 Front Squat

6 Back Squat