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

January 12

January 11, 2018

Gulfport CrossFit – CrossFit

Sumo Deadlift (heavy set of 6)

Metcon (Time)

3rds

:15 Max Rep Dead Lift (135/95)

10 Burpee Over Bar, rest 1min

3rds

10 Burpee Box Jump over, rest 1min
subtract 1sec for every Deadlift in part 1

Comp

-EMOM 10

a) 3 Hang Power Clean+ 3 Front Squat+ Jerks

b) 30 Double Under

-EMOM 10

a) 10 Toes to Bar

b) 15 Wt Back Extension

Body Armor

-3rds: 3 stone to shoulder+ 5 Stone squats+ max time belly hold

-3rds: 10ea hammer curl, 10 reverse fly, 20 shrugs

-50 Wt back extensions

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