21 Guns CrossFit

AMRAP in 20min of:  10 Bench Jumps 30”  20 KB Snatches (53/35 - 10L, 10R)  20m Bear Crawl  Tower RUN 

4 Rounds for TIME of:    500m ROW  10 Deadlifts (225/135)

AMRAP in 15min  of :   10 P2OH*  15 Pull-UPs  20m OH Lunges*  200m RUN RX= 45/25

Weighted Step-UPs: 8-6-4-2* EMOM for 10min Complete:   EVEN:  20 Double Unders     ODD: 20 Russian Twist *Total reps, 20” Box    

“Cindy” AMRAP in 20min of:    5 Pull-UPs  10 Push-UPs  15 Squats