21 Guns CrossFit

Farmers Carry Variations  3 Rounds Max Effort of: 1min work, 30sec rest/rotate   •  SkiErg   • Row   • Assault Runner   • Versa Climber   •...

Crossover Symmetry BENCH PROGRAM Skill Work: Double Under Efficiency 

DEADLIFT: 6-4-2-2 For TIME:  21-15-9-15-21 Reps of:  KB Swings  Goblet Squats  RX= 53/35

AMRAP in 20min of:  200m Sprint  10 In & Out Tire Flips Ask Health: Should I Hit My Protein Goal Every Day?

30-20-10 Reps for TIME of:  Burpees  Pull-UPs  DB Snatches (50/35) There are NO DAYS OFF . We either take care of FAMILY , business, or bod...