21 Guns CrossFit: 2015-11-15

11.19.2015

We'll be outside today!

Tires, sandbags, atlas stones & log PT.

SHOW UP!

California Police Officer Fatally Shot in Ambush

Rotate between the following movements OTM for 18min:

10 Toes-2-Bar

15 Wallballs

10 GHD Situps

*T2B the 1st min, WB the 2nd and GHD the 3rd. Continue this sequence for 18 min; 6 sets of each movement.

4 Rounds for TIME of:
400m Run
12 Pull-Ups
20m OH Lunges (45/25*)

Deadlift: 5-5-3-3

Medball Relays & Prowler Pushes

This pic is from my Sister's 1st graders P.E. class.

AMRAP in 12min of:
10 One Arm DB/KB Snatch (53/35*)
10 Box Jumps (24/20")

"Those who seek the easy way do not seek the true way."

~Dogen