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January 30

29
Jan

January 30

Gulfport CrossFit – CrossFit

Weightlifting

-4min EMOM: 3 Hang Snatch

-4min EMOM: 3 Power Clean

Metcon (Time)

3rds

6 Hang Snatch, 9 Burpee over Bar, rest 1

3rds

6 Power Clean, 12 Box Jump Over, rest 1

Interval Conditioning

Bike 4x10sec rest 3min, then 4x20sec -or-

Row 4x15sec rest 3min, then 4x25sec

Comp

-3×15 Perfect Bar Kips

-15 reps Negative HSPU with deficit

-8min EMOM any Bar Gymnastic movement

Body Armor

5rds

10ea Single Arm DB Bench Press, 10ea Single Arm DB Row,

20 Banded Good Mornings