Call Us: (228) 297-2335

Friend Zone

12
Oct

Friend Zone

Gulfport CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a Partner

10/8 Calorie Bike

10/8 Calorie Row

10 KB Swings (53/35)

*One partner completes a full round, then switch

Individual

1) 5rds: 1min Light Row+ 40% of max rep Kipping HSPU

2) Hang Clean+ Clean+ Jerk EMOM 9 (3rds)

-min1: 73%, -min2: 78%, -min3: 83%, rest 2min, repeat 2 more times

3)Front Squats: 6×2

-sets 1&2: 78%, -sets 3&4: 83%, sets 5&6: 88%