August 1

Gulfport CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

30 Russian KB Swings (70/53)

20 Hollow Crunches

Heavy Stone/ SandBag Carry

30 Sliding Mt Climbers

20 LM Rotations Punches (75/55)

200m Jog with a Med Ball
RX+ goes for 40min

Individual

4rds

600m hard, rest 2min

200m, rest 4min