October 6

Gulfport CrossFit – CrossFit

Gymnastics

Ring Support, Stalder Leg Hold,

Deep Support, Hollow Hold

Athlete’s Choice

Option 1

20min EMOM: Skill/ Weakness Training

Option 2

20min EMOM

a) 3 Dead Lift+ 3 Burpee (275/185)

b) 5 Toes to Bar+ 3 Burpee

c) :30 Hard Effort Bike

d) rest