21 Guns CrossFit

TEAM WOD... Be prepared for the elements, we'll be outside. Police run in tactical gear to honor fallen KCK detective Detect...

15min to establish a max weight for the following complex :   2 Shoulder press + 3 push press       then... EMOM for 7min :  :15 Hands...

3 Rounds for TIME :   500m Row   50 Double Unders   30 Hollow Rocks   15 Burpees Woman fights off 2 would-be carjackers in surveillan...

Power & Grace 4 Sets of 7/13 FS/BS :   7 Front Squats - 13 Back Squats (65% FS 1RM) *Complete a set every 3min 4 Sets of W...

AMRAP in 20min of :   10 Hang Cleans (95/65*)   10 Push Press   20 Box Jumps (24/20")   400m Run "Meditation is sur...