21 Guns CrossFit

TEAM WOD 3 Rounds for TIME of:    Track RUN  10 KB Swings  10 KB Snatches  50m In & Out Tire Flips  KB Carries  30m Lunges KB RX= 53/35

Shoulder Press:  1-1-1-1-1 reps Push Press:  3-3-3-3-3 reps Push Jerk:  5-5-5-5-5 reps

"TUMILSON" Navy Chief Special Warfare Operator (SEAL/Enlisted Surface Warfare Specialist)  Jon T. Tumilson Died August 6, 2011 Ser...

EMOM for 20min alternate b/n:  20 Hollow Rock  10 Tricep Kickbacks  20 DB Glute Bridge-Up  10 Single Leg Deadlifts  20 DB Hammer Curls 

" Cindy " AMRAP in 20min of:  5 Pull-ups  10 Push-ups  15 Squats