21 Guns CrossFit

IN TEAMs of 2... 4 Farmers Carries (AHAP)* * Use back hallway, down & back= 1   Rest as needed b/n efforts               then... ...

21-15-9 reps for TIME of:  Front Squats (135/75)  Pull-UPs  KB Swings (53/35)

DB Bench Press: 10-5-5-5-4-4 Tricep Kickbacks: 8-8-8-8-8 GHD Situps: 10-10-10-10

AMRAP in 6 min of:  8 Wallballs  8 Box Jumps    REST 2 min AMRAP in 8 min of:  10 Plate 2OH (45/25)  20 Russian Twist BUTTS & ...

AMRAP in 21 min of:  10 Pull-UPs  20m Lunges  200m RUN  10 Push-UPs  20 Squats  200m RUN