21 Guns CrossFit

For TIME:  50 Wallballs  50 Double Unders  50 Hang Cleans (95/75)  50 Hollow Rocks  50 Athletic Burpees  50 Lunges

AMRAP in 20min of:  10 Pull-UPs  20m Bear Crawl  10 Table Overs  Fire Hydrant RUN Great warmup ideas  ⬇️

BENCH Program 

DEADLIFT   Start at 50% 1RM EMOM complete 1 Rep Add 10-20 lbs each min Go until you are unable  https://ras.football/

HELEN 3 Rounds for TIME of:    400m RUN   12 Pull-UPs  21 KB Swings (53/35) How getting older affects your performance and what you can do ...