21 Guns CrossFit

Partner WOD For TIME :  3000m ROW (total)   60 S2OH (95/65)   60 Front Squats (135/95)   60 Bench Press (155/95)   60 Deadlift (185/135)  1 ...

Crossover Symmetry Drills 3 Supersets:  :30sec MAX DB Bench Press (50/30s) After Each Set:  50 Banded Pull-Aparts Rest as Needed Between Set...

10 Rounds: Every 90 seconds :  100m RUN  10 1arm Hang Clean & Jerks* *RX= 53/35 KB *Alternate Left-Right every round                Supp...

Deadlift : 5-5-3-3-3-3 EMOM for for 10 min Complete :    ODD: 10 Dips  EVEN: 10 GHD Situps The 9 Foundational Movements

4 Rounds for TIME of :   30 Double Unders  20 Wallballs  10 Burpee Pull-UPs       then... 3 Rounds: :20 ON - :10 OFF   Flutter Kicks   Hollo...