21 Guns CrossFit

WOD : Turkish Get-Up 3,3,3 (each arm, increase weight each set) Track Work / Intervals

WOD :  Clean, Push & Jump Bench: 4,4,4,4 7min AMRAP 3 Power Cleans 155/105 7 Pushups 9 Box Jumps

WOD : " Tabata Something Else " Complete 32 intervals of 20 seconds of work followed by ten seconds of rest of these exercis...

WOD :   10 min AMRAP of 10 Power Snatches, 75# (55#) 10 Burpee-over-bar 100m Run Rich Fronning's Tip: The Perfect Snatch

WOD : Good Mornings              5,5,5,5,5 Go light on these & gradually increase the weight            Box Squats            7,7,7,7