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

January 9

January 08, 2018

Gulfport CrossFit – CrossFit

Weightlifting

-4min EMOM: Hang Snatch+ Snatch

-4min EMOM: Hang Clean+ Clean

5rds: Metcon (Time)

5 Power Clean(135)

7 Dead Lift

9 Burpee Over Bar

rest 1min

Interval Conditioning

Bike 10×10 or Row 10×15

Comp

-3×5 Snatch Dead Lift

-5×3 Snatch Push Press+ Snatch balance+ OHS

Body Armor

-30 Strict Toes to Bar

-Accumulate 5min in Plank

-3x3way DB Raise (10 Front, 10 Side, 10 Reverse)

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