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November 30

29
Nov

November 30

Gulfport CrossFit – CrossFit

Metcon (Weight)

1-1/4 Bench Press 4×6
Lower the bar to chest, press up ¼ of the way,

back down, then press all the way

Metcon (Time)

12,9,6,3 Split Snatch (95/65)

4,3,2,1 Rope Climb

Individual

-Work up to a heavy but perfect Snatch

-Work up to a heavy but perfect Clean & Jerk

-4×10 DB Fly+ Max Rep Deficit Push Up