21 Guns CrossFit

On September 8, 2014, while dealing with a disorderly subject creating a disturbance at the Gardens of Ashley River apartment complex,  Char...

Bench Press: 5-5-3-3-3-1-1-1-1  2 Rounds of:   500m ROW/SKI  50 Double Unders  Easy smooth pace on ROW/SKI Go UNBROKEN on Double Unders

6 Rounds for TIME of:    200m RUN  20 KB Push Presses *  20 KB Snatches * *RX= 53/35 - 10L, 10R Benefits of Hydration Increase energy levels...

5 Rounds for TIME of:    5 Man Makers  10 Box Jumps  15 Hollow Rocks  100m Sprint  Struggle leads to strength. Adversity leads to growth. ...

4 Rounds for TIME of:    400m RUN  10 Toes-2-Bar  10 Burpees  20m Lunges