July 16

Gulfport CrossFit – CrossFit

Shoulder Press (8×3)

superset w/ 8×3 Bent Over Row

3rds: Metcon (AMRAP – Reps)

5min Work/ 3min Rest

30 Toes to Bar

30 Burpee Over Bar

Max cal Row with remaining time

Individual

-Muscle Snatch 3RM

-5×3 Hang Power Snatch (knees)

-3×6 Incline Bench Press 1 ¼ w/ 4ct lower

Superset with 10 Strict Pull Ups