8
Mar
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