21 Guns CrossFit

“Volkswagen” 21-15-9 Reps for TIME of:  Bench Press (BW)  Pull-UPs

6 Rounds for Load:  4 Front Squats   6 Back Squats Complete Front Squats and immediately transition to Back Squats. Rest as needed between ...

50-35-20 Reps for TIME:  HR Push-UPs  ROW Calories

For TIME:  60-50-40-30-20-10 Reps of:  Box Step-UPs (20”)  DB Snatches (alternating, 50/30)

DEADLIFT: 3-3-3-3-3-3-3 The Deadlift The deadlift, a fundamental hinging movement pattern, is highly effective for building strength, increa...

10 Rounds for TIME of:      2 Wall Walks  10 Pistols (alternating)

For TIME:  ROW 5,000m