9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

Denim

November 19, 2017

Gulfport CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

60 Double Under

30cal Row

15 Overhead Squats (115/80)

Individual

1.Muscle-Ups:3 Rounds:

25% of Max, 35% of Max, 45% of Max

2. Overhead Squat: 5×3 Heavy

3. Snatch: 7 Sets (Building to a Heavy):

Power Snatch + Hang Squat Snatch + OHS

then

Heavy Single Snatch

3×1 (Between 85-92%)

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