21 Guns CrossFit

"The Seven" A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on ...

EMOM for 20min complete:  25 Double Unders   30 Russian Twist   30sec Handstand Hold  10 Back/Hip Extensions   15 Slam Balls

AMRAP in 20min of:  5 Shuttle RUNs  10 Toes-2-Bar  15 KB Swings (53/35)  20 Box Jumps

Lynne 5 Rounds for MAX Reps of:  BW B ench Presses   Pull-UPs

3 4min intervals of:  21 Calorie ROW Then, AMRAP of:  7 Deadlifts (225/155)  14 Situps Rest 4min b/n Rounds.