March 9

Gulfport CrossFit – CrossFit

Bench Press w/ 4ct down (est 3RM w/ 4ct Lower)

4×6 Chin Up (weighted)

5rds: Metcon (Time)

15 R KB Swings

10 Ring Dips

5 Strict Pull Ups

Comp

-Practice Arch/ Hollow Kip or Butterfly Kip

-15min EMOM

-30 Double Unders -10 to 15 GHD Sit Ups -10 Kipping Pull Ups

Body Armor

-3x8ea DB Bent Over Row + 20 Band Pull Aparts

-3×8 Behind the Neck Press + 8 Barbell Curl