21 Guns CrossFit

SHOW UP... Exercise Helps LEOs Stay Fit for Duty, Fit for Life

#%$*! ( FRAN ) For TIME: 21-15-9 Reps of:   Thrusters (95/65)   Pull-UPs

EMOM for 12min:   EVEN: 16 KB Snatches (8 L, 8 R)    ODD: 4 Turkish Get-UPs (2L, 2R) Rx= 53/35 The Many Ways Sleep Deprivation ...

AMRAP in 15min of:     200m RUN    10 Cleans    10 Front Squats     10 Push Press RX= 95/65

Deadlift: 5-5-3-3-3-2-2             then... 5 Rounds for TIME:   20 Double Unders    20 Box Jumps