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11/23

Gulfport CrossFit – CrossFit Metcon (Weight) EMOM 8: Alternating Min 1: 5 Front Squats Min 2: 10 Back Squats 4rds: Metcon (Time) 30/24cal Row 30...
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11/21

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m Run 1 Round of “Chief” 200m Run 2 Rounds of “Chief” 200m...
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11/20

Gulfport CrossFit – CrossFit Hang Snatch Performance: Build to Heavy Single Fitness: every :30-:60x 1 rep Metcon (AMRAP – Rounds and Reps) AMRAP 12 25...
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11/19

Gulfport CrossFit – CrossFit Shoulder Press (heavy single) Build to a heavy single rep 5rds: Metcon (Time) 200m Run 15/12 cal Bike 9 Shoulder Press(95/65)

11/18

Gulfport CrossFit – CrossFit 3rds: Metcon (AMRAP – Rounds and Reps) AMRAP 4 27/21cal Row 21 Power Clean (135/95) 15 Burpee Box Jump Over(24/20 Rest...
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11/17

Gulfport CrossFit – CrossFit Metcon (Time) 800m Run 25 Thruster, 25 Chest to Bar Pull Up 800m Run 25 Overhead Squat, 25 Toes to Bar...
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11/16

Gulfport CrossFit – CrossFit Metcon (Weight) 5 sets Back Squat Complex 1 Pause Back Squat 2 Back Squats Metcon (AMRAP – Rounds and Reps) AMRAP...
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11/13

Gulfport CrossFit – CrossFit Bench Press (5×3,2xMax) +10 Band Pull Aparts Weighted Pull-ups (5×3,2xMax) +10 DB Cuban Press Weighted Dip (5×3,2xMax) +10 Lateral Ball Slam(HARD)...
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11/12

Gulfport CrossFit – CrossFit Metcon (Time) 40-30-20-10 Burpee Box Jump Over (24/20) KB Front Rack Step Up (53/35) Hollow Crunch
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