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

Dirty 30

November 12, 2017

Gulfport CrossFit – CrossFit

Metcon (Time)

30 Box jump (24/20)

30 Chest to Bar Pull Up

30 KB Swing (53/35)

30 Front Squat (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Dead lift (115/80)

30 Wall Ball (20/14)

30 Burpees

30 Double Under

Individual

a) Muscle Ups: 3rds

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

b) Back Squat: 4rds

Max reps in 30sec @ 70%, Rest 2:30 between each set

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