October 15

Gulfport CrossFit – CrossFit

Back Squat (3×3)

Extra: Shoulder Press 3×7

Metcon (Time)

30 Cal Bike

30 Thrusters (115/80)

30 Cal Row

Individual

-4×10 Plate Front Raises+ 10ea Seated Slow DB Curls

-3x3position Power Snatch

-3x3position Snatch Pull

-3×3 BTN Jerk