October 10

Gulfport CrossFit – CrossFit

Metcon (Time)

60/40cal Bike

100 Double Unders

800m Sandbag Run (50/35)

100 Double Unders

60/40 cal Bike

Individual

1) Strict HSPU-3rds

35%, 25%, 15% of max unbroken reps

2) Rowing

EMOM6: 40on20off, rest 1min

EMOM4: 40on20off, rest 1min

EMOM2: 40on20off.

3) Accumulate 3min in L Sit (plank for beginners)

3 Stone to Shoulder every break