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WOD

19
Apr

April 20

Gulfport CrossFit – CrossFit Metcon (No Measure) 3 Sets 12,10,8 Incline Bench Press 10ea Single Arm DB Upright Row 10 DB Pull Over 3 Sets...
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18
Apr

April 19

Gulfport CrossFit – CrossFit Metcon (Time) 5rds 10 Alternating DB Snatch (50/35) 2x 5/10/15 Suicide Runs, rest 1min -5min intermission- 3rds 16 Single Arm DB...
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17
Apr

April 18

Gulfport CrossFit – CrossFit Movement Prep a)10-15 Perfect Bar Kips b) 5-10 Handstand Kicks c) 15-20 Hollow Rocks d) Jump Rope Metcon (No Measure) 10min...
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16
Apr

April 17

Gulfport CrossFit – CrossFit Deadlift (8-6-4-8-6-4) 3rds: Metcon (Time) 9 Front Squat (155/105) 12 Dead Lift 15 Burpee over Bar Individual -4×5 Snatch Pulls -3×6...
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15
Apr

April 16

Gulfport CrossFit – CrossFit Shoulder Press (8-6-4-8-6-4) Superset with: 8 Reverse Fly 5rds: Metcon (No Measure) 400m Run Recovery walk to end of building Individual...
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13
Apr

April 14

Gulfport CrossFit – CrossFit Weightlifting 1a4x3 Speed Dead Lift+ 6 Depth Jumps 2) 3×3 Pause Back Squat+ 5 Broomstick Jumps 3rds: Metcon (Time) 20/16 Cal...
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12
Apr

April 13

Gulfport CrossFit – CrossFit Metcon (No Measure) 3 Sets 12ea Single Arm Alternating Neutral Grip DB Bench Press 12 Underhand Bent Over Row 12 Upright...
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