21 Guns CrossFit

WOD :    4 Rounds for time of:                      15 Toes to Bar                     20 KB Swings (53/35)                     Dorm Run...

WOD : 1 Mile Run for time              1:00 Max Push-Ups              1:00 Max Situps

WOD : Take 15 minutes to work on Overhead Squats                              then... Every 2:00 for 20:00 5 Front Squats 5 Bar Facing ...

Warm-Up : 2X- 400m Run, 15 Beat Swings Skills: Pull-ups - Push-ups - Squats WOD: Cindy 20 Minute AMRAP 5 Pull-ups 10 Push-ups 15...

Warm-Up :  Building Run 2 Rounds- with PVC 10 Pass-Overs 10 OHS 10 Good Mornings 10 Ring Push-Ups 10 Wall Lunges Skills : Bench, Back Squats...