21 Guns CrossFit

“Kelly” 5 Rounds for TIME of:   400 RUN   30 Box Jumps   30 Wallballs ♀ 20-inch box, 14-lb. ball ♂ 24-inch box, 20-lb. ball

Complete for TIME:  10.9.8.7…..1    Pull-UPs  1.2.3.4…..10   KB Swings (70/53) Mobility WORK    

Front Squat: 10-5-5-5-3-3-3-3         then… 5x5 -  Every :30 for 10min              5 Push-UPs              5 Hammer Curls  (35/25s)

"DT" 5 Rounds for TIME of :   Deadlift, 12 reps   Hang Power Clean, 9 reps   Push Jerk, 6 reps RX= 155 lbs.  In honor of USAF SSgt...

Complete for MAX total distance:  5min VersaClimber   2min REST  5min SkiErg   2min REST  5min Jacob’s Ladder Cool Down: 50 Hollow Rocks