21 Guns CrossFit

"Manion" 7 Rounds for TIME of :    400m RUN  29 Back Squats (135)

The Volkswagen 2.0 15, 10, 5 reps for TIME of :  Bench Press @ 65% of 1 RM  Ring Dips  Pull-UPs

4 Rounds for TIME :  Building RUN  20 Hollow Rocks  20 Double Unders  20 KB Swings (53/35)

Shoulder Press 1-1-1-1-1 reps Push Press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Movement Demos Mat Fraser and Tia-Clair Toomey repeat...

Congratulations to the Champions of our Sport!               Tia-Clair Toomey & Mat Fraser                Video link!    "...