21 Guns CrossFit

Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row  50 toes-to-bars 40 wall-ball shots, 20 lb...

Today, we will discuss and further develop efficiency with the Toes-2-Bar  movement. WOD : with a running clock, complete the following ...

Take 15min to work on Muscle-Ups WOD: for Time       - 400m Run    - 50 Wallballs     - 800m Run

WODs : Strict Press 4, 4, 4, 4                then 8 min. AMRAP      -8 HR Pushups     -8 American Swings (70/53)

Today, you will have the opportunity to DO/reDO Open WOD 14.3 .  For complete workout standards, video and scorecard click  here . ...