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)

40yd Heavy Carry (130/95)

Individual

-Work up to a heavy but perfect Snatch

-Work up to a heavy but perfect Clean & Jerk

-4×15 DB Bench+ 15 DB Bent Over Row