21 Guns CrossFit

AMRAP in 20 min of:  300m ROW/Ski  10 Deadlifts (185/125)  50 Double Unders 

4 Rounds for TIME:   Anchor RUN  7 Devil Presses (50/35s) REST 10 Minutes  RUN Stairs for 20 minutes 

Back Squat: 1-1-1-1-1-1-1  Goal: 85% 1RM or more  on every set Rest 3-4 minutes between sets

6 Rounds for TIME:  18/14 calorie ROW  40-foot DB Farmers Carry (75/55s)

AMRAP in 10min of:  5 lateral Burpees over DB  12 DB Front Rack Lunges   24 Double Unders DB RX= 50/35s