July 18

Gulfport CrossFit – CrossFit

5rds: Metcon (Time)

20 SA KB Swing

10 KB Wind mill

3rds: Metcon (No Measure)

:60 Hollow Hold

20 Landmine Toss shoulder to shoulder

20 Plank Leg Slides

20 Banded KB Swings

Heavy Farmers Carry to end of building and back

Individual

3rds

Run 400m, rest 1min

Run 200m, rest 1min

Run 100m, rest 3min