21 Guns CrossFit

   Today, we honor Lt. Michael P. Murphy and all those who paid the ultimate sacrifice during  Operation Red Wings   on June 28, 2005. “Murp...

Weighted Step-UPs: 10-8-6-4-2 TABATA  Hollow Rocks  Hang Cleans  V-UPs  Bar-Over-Hops Leaning On the Police Family

AMRAP in 20min of:  5 Shuttle Runs  10 Toe-2-Bar  20 Box Jumps  30m Bear Crawl

Strict Press: 1-1-1-1-1 Push Press: 3-3-3-3-3 Back Rack Jerk: 1-1-1-1-1

“The Chief”   MAX Rounds in 3min of:  3 P ower Cleans  6 P ush-UPs  9 S quats ♀ 95 lb ♂135 lb Rest 1min. Repeat for 5 Cycles . Each year in ...