21 Guns CrossFit

CrossFit OPEN WOD 19.5 33-27-21-15-9 reps for time of:    Thrusters   Chest-to-bar pull-ups Time cap: 20 minutes VARIATIONS ...

3 Rounds for TIME of :   500m ROW  15 Thrusters 95/65

3 Rounds for MAX Reps of:  Body-weight bench presses  Strict pull-ups   Lauren Fisher and Ben Smith: The 4 Cornerstones of A Good Life  ...

With constant motion and slowly : 21 single-arm dumbbell rows, each arm 9 ring dips (deep and strict) 30 squats 15 single-arm dumbbell rows,...

CrossFit OPEN WOD 19.4 For TOTAL TIME: 3 Rounds of:  10 Snatches  12 Bar-facing BURPEES Then...   REST 3 MINUTES  before continuing with: 3 ...