21 Guns CrossFit

TEAM WOD AMRAP in 30min of:  Pull-UPs  Tire Flips  Runs   Toes-2-Bar  Sledgehammer Strikes Scheme & Reps= TBD 7 Keys to Survivor Mindset...

0900 hrs. 5- 3min Rounds of: 10 Front Squats 10 Box Jumps Row for MAX calories Rest 3 min between Rounds ♀ 125-lb, 24" box ♂ 185-lb, 30...

AMRAP in 15min of:  10 Ring Dips  20 KB Swings (53/35)

  “ Angie ”   Complete for TIME: 100 Pull-UPs 100 Push-UPs  100 Sit-UPs 100 Squats 

3 Rounds for TIME of:   Anchor RUN  15 Clean & Jerks GA: hate crime to harass first responders