21 Guns CrossFit

EMOM for 20min Complete:  10 Supine Ring Rows  10 Jumping Lunges  10 Tricep Kickbacks   10 Good Mornings  10 Ring Push-UPs 1 movement a min

Every 2min for 20min Complete:  100m SPRINT      then do 1 of the following^  20 4-count  Flutter Kicks  15 KB Swings *  20 Hollow Rocks   1...

For TIME:  500m ROW  30 Bench Press   1,000m ROW  20 Bench Press   2,000m ROW  10 Bench Press Load TBD

BOX Squat: 5-5-5-5-5 Strongman Medley  200m SLED Drag (135/95)  200m Sandbag Bearhug Carry (100/70)  200m KB Farmers Carry (53/35s)

“Filthy 50” Complete for TIME:  50 Box Jumps  50 Jumping Pull-UPs  50 KB Swings  50 Lunges  50 Knees-2-elbows  50 Push Press  50 Back Ext / ...