21 Guns CrossFit

4 Rounds for TIME of :   20 In & Out Tire Flips    200m Run   100m Farmers Carry (AHAP)   200m Run When it comes to fit...

EMOM for 20min. complete :    EVEN - 10 Box Jumps (24/20*)     ODD - 10 Hang Snatches (95/65*)

Power & Grace 4 Sets of 7/13 FS/BS* :   7 Front Squats - 13 Back Squats (70% FS 1RM)               then... DB Bench Press* :   5...

4 Rounds for TIME :  25 Double Unders  200m Run  25 KB Swings (53/35*)  200m Run 8 Tips to Running Faster and Farther

      " Cindy " AMRAP in 20min of :   5 Pull-ups  10 Push-ups  15 Squats