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8/21

20
Aug

8/21

Announcements

“At very best, a person wrapped up in himself makes a small package.” Harry Emerson Fosdick

Gulfport CrossFit – CrossFit

Weightlifting

1 Dead Lift every :30 x 7min

Metcon (AMRAP – Rounds and Reps)

AMRAP 5: Buy in 50 Wall Balls, then

12 Dead Lift(185/125), 12 Burpee over Bar

Rest 5

AMRAP 5: Buy in 35 Wall Balls, then

9 Dead Lift (225/155), 9 Burpee over Bar

Rest 5

AMRAP 5: Buy in 20 Wall Balls, then

6 Dead Lift(275/185), 6 Burpee over Bar

Individual

-5rds

500m bike, 40 double under, handstand practice

-Accumulate 2min in L Sit

*every break do 5 tempo GHD Hip Extension