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January 16

15
Jan

January 16

Gulfport CrossFit – CrossFit

Weightlifting

-4min EMOM: Hang Clean+ Clean

-2×10 Unbroekn Power Clean, rest 3min between sets

4rds: Metcon (Time)

7 Power Clean (155/105)

9 Dead Lift (155/105)

11 Burpee Over Bar, rest 1min

Interval Conditioning

Choose One:

Bike 10×12 or Row 10×17

Individual

-3x 10 Strict Hangin “L” Raise, 15 GHD Sit ups, 20 GHD Back Ext

-10min EMOM: Double Under Practice