21 Guns CrossFit

AMRAP in 21min of:  Chow Hall RUN  20 4-Count Flutter Kicks  12 Pull-UPs  20 Box Jumps 

EMOM for 20min:  30 Double Unders   20 Hollow Rocks  10 Medball Cleans  5 DB Burpee Deadlifts  Female Strength from Scandinavian culture

With Chains… Back Squat: 5-5-5-5-5 Bench Press:  5-5-5-5-5 Adding chains to the bar on a lift or press  gradually increases the load as you...

4 Rounds for TIME of:    Tower RUN  20m OH Lunges (45/25)  20 KB Snatches (53/35)  20m Bear Crawl  “Pressure is a privilege.” US Men’s Natio...

“Christine” 3 Rounds for TIME of:    500m ROW  12 BW Deadlifts  21 Box Jumps 20”