November 26

Gulfport CrossFit – CrossFit

Back Squat (5×6)

superset w/ 10 Banded Hip Thrust

Metcon (Time)

30 Squat Clean to Thruster(95/65)

30 Burpee Over Bar

30cal Row

Individual

-3RM Snatch From Power Position, then 2×3@90%

-3×3 Snatch Pull+ 3 Shrugs

-5×10 Plate Front Raise + 10 Bar Dips