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WOD

December 8

Gulfport CrossFit – CrossFit Movement Prep KettleBell Technique w/ Coach Ryan 2rds: Metcon (AMRAP – Reps) 3min AMRAP 25 KBS, 15 Burpee, Max KB Snatch...
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December 7

Gulfport CrossFit – CrossFit Metcon (Weight) 5×5 Bench Press (1-1/4) superset with 5x8ea DB Bent Over Row 5rds: Metcon (Time) 16 Alternating DB Snatch (50/35)...
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December 6

Gulfport CrossFit – CrossFit Metcon (Weight) 1 DeadLift Every :30 for 15 Minutes Metcon (Time) 50 Ball Slams(50/35) 50 Burpee Box Jumps 50 Ball Slams...
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December 5

Gulfport CrossFit – CrossFit Metcon (Time) 4rds 20 LM Rotation Punch (10ea) (25/15) 12 Toes to Bar 15/12cal Bike/ or 300/270mRow 2min Rest -3min intermission-...
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December 4

Gulfport CrossFit – CrossFit Push Press (5×2) superset w/ 10-15 Band Face Pulls 5rds: Metcon (Time) 15 Deficit Push Ups 15 Wall Ball Shots(20/14) 100m...
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December 3

Gulfport CrossFit – CrossFit Weightlifting -5×5 Dynamic Tension Squat (no bounce, no lockout) -5×5 Jumping Back Squat 5rds: Metcon (Time) 30 Russian KB Swing (53/35)...
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November 29

Gulfport CrossFit – CrossFit Pause Dead Lift (4×5 w/ 3ct pause) 5rds: Metcon (No Measure) Heavy Sled Push Barbell Yoke Carry Individual (In Class) 10-8-6-4-2...
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November 28

Gulfport CrossFit – CrossFit Metcon (Time) 3rds :60 Weighted plank(45/25), 10 V Ups, 2min Cardio, 2min Rest -3min Intermission 3rds 30 Single Arm KB Swing(53/35),...
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