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Monday 12/9/13

1.)  200m run, Lunge to squat, Samson stretch, Inchworm, PNF Squat Stretch, 10 KBS light weight, PVC pass thrus, Shoulder mob.

2.)  Back Squat

2x5 Moderate

2x3 Heavy

1x2 Heavy

3.)  "Kettle Hell"

4 RFT

5 KB Clean and Jerk/ each arm

10 KB Deck Squat

15 KB Alternating

10 OH Lunge

200m Run

CrossFit PortSideDecember 9, 2013Samson Lunge, Inchworm, PNF squat stretch, Back Squat, Kettle Hell
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Tuesday 12/10/13

CrossFit PortSideDecember 9, 2013Double Unders, Toes to Bar, Overhead Squat, Box Jumps, Press, Pull-ups
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Friday 12/6/13

CrossFit PortSideDecember 5, 2013dynamic warm up, Samson Lunge, Push Press, Hang Clean, Burpees
CrossFit PortSide
34 29th Street, Unit 1,
Gulfport, MS 39507,
United States
228-206-6303 crossfitportside@gmail.com
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(228) 206-6303 • 34  29th St.  Unit I. Gulfport, MS 39507

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