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)

30 Double Unders

Individual

-3RM Hang Snatch From Knees, then 2×3@90%

-3×3 Hang Snatch Pull+ 3 Shrugs

-3x 30 Barbell Calf Raises, 30 Plate Curls