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WOD

August 17

Gulfport CrossFit – CrossFit 4rds: Metcon (AMRAP – Reps) 400m Run Max Rep Bench Press (BW/.7BW) Max Rep Pull Ups

August 16

Gulfport CrossFit – CrossFit 5rds: Metcon (Time) 21 Wall Ball Shots 15 Burpee Over Bar 9 Dead Lift (155/105)rest 2min after each round

April 15

Gulfport CrossFit – CrossFit 4rds: Metcon (Time) 200m Sled Drag 80 Double Under 40 Sit UpsSled Pulls Increase in Weight Each Round Sled Pull Men:...
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August 13

Gulfport CrossFit – CrossFit 5rds: Metcon (Time) 6 Front Squat (165/115) 20 Push Ups 6 Back Squats (165/115) 30 Russian KB Swing (53/35)

August 11

Gulfport CrossFit – CrossFit Mobility/ Recovery with Coach Anna Metcon (Time) Teams of 3 Complete 250 Clean and Jerks *Every 5min stop and complete 45/30cal...
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August 9

Gulfport CrossFit – CrossFit Bench Press (3,3,2,2,1,1) superset w/ 3 Strict Chin Ups 6rds: Metcon (Time) Sled Pull to end of building Sprint o road...
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August 7

Gulfport CrossFit – CrossFit Back Squat (3,3,2,2,1,1) superset w/ 5 Band Hip Extension Metcon (Time) 21,15,9 Power Clean (135/95) Front Squat Individual -4×2 3position clean...
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