21 Guns CrossFit

21-15-9 Reps for TIME:  DB Thrusters   DB Snatches Rest as needed, then… 4 Rounds:  10 GHD Situps  :45 Bar Hang  Max Ring Hold Former Georg...

In TEAMs of 2… Alternate after every movement  10 Rounds for TIME of:   10 Box Jumps  20 Russian Twist   10 Dips  10 Snatches  10 Bur...

EMOM for 20min: :20 Handstand Hold  10 Tricep Kickbacks  25 Double-Unders  10 Pistols  20 Hollow Rocks

BUY IN: 15 Bench Press (155/95) 5 Rounds for TIME:   5 Strict Pull-UPs 10 GHD Situps 15 Gobet Squats 20 KB Snatches KB RX= 53/35

CrossFit Total 1 Back Squat 1 Strict Shoulder Press 1 Deadlift

SLED WORK 4 Rounds for TiME:  Tower RUN  12 Toes-2-Bar  20 Box Jumps   How to Use Sleds to Recover From an Injury, Improve Conditioning,...

For TIME: 10-9-8-7-6-5-4-3-2-1  Deadlift (225/155) 1-2-3-4-5-6-7-8-9-10  Push Press (135/95) Alternate movements after each set Power:  The ...