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WOD

June 23

Gulfport CrossFit – CrossFit Metcon (AMRAP – Reps) 5min AMRAP w/ Partner Max Reps Stone to ShoulderAlternate reps 4rds: Metcon (AMRAP – Reps) :20 max...
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June 21

Gulfport CrossFit – CrossFit 5rds: Metcon (Time) 7 Thruster (135/95) 10 Pull Ups Sprint to road and back Rest 1:1 each roundRX+ option (155/105)

June 20

Gulfport CrossFit – CrossFit 5rds: Metcon (No Measure) Sled Pull around bldg 30 Sledge Hammer Strikes Farmers Carry 20 Kneeling KB Press heavy Stone/ Bag...
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June 19

Gulfport CrossFit – CrossFit Deadlift (30×1) 15min: 1 rep every :30 Metcon (Time) 21,15,9 Weighted Box Step ups Burpee Box Jump Overs

June 18

Gulfport CrossFit – CrossFit Back Squat (20 Rep Max) Metcon (Time) 12-10-8-6-4-2 Bench Press (BW/.75BW) Russian KBS (70/53)

June 16

Gulfport CrossFit – CrossFit Weightlifting -Snatch -Clean and Jerk 2rds: Metcon (Time) 800m Run w/ KB (35/26) KB Overhead Walk Bear Crawl Across Gym Row...
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June 15

Gulfport CrossFit – CrossFit Bench Press w/ 4ct down (5×10) superset w/ 10 DB Reverse Fly Accessory 3x8ea Single Arm Seated DB Shoulder Press 3x8ea...
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June 14

Gulfport CrossFit – CrossFit Metcon (Time) 6rds 50 Double Unders 3 Cleans (185/125) Rest 1min -5min intermission- 2rds 400m Run 21 KB Swing (53/35) 12...
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June 13

Gulfport CrossFit – CrossFit Core Strength 3rds: 20 Leg Lifts, 20 Russian Twist, :20 Hanging “L” Hold 3rds: 10 Jelly Belly, 15 Wt Sit Ups...
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