21 Guns CrossFit

Floor Press: 5-5-5-5-5 EMOM for 16min:  12 Lunges  10 Supine Ring Rows  12 Box Jumps  10 Tricep Kickbacks  Finisher: 3 MAX Ring Holds

For TIME:   5 Shuttle Runs 15 Clean & Jerks   5 Shuttle Runs 12 Clean & Jerks   5 Shuttle Runs   9 Clean & Jerks   5 Shuttle Run...

WARMUP Belt Squats Finishers  

2026 Community Cup Workout 4 2 Rounds for TIME:  150 Double-Unders  100 Air Squats    50 Alternating DB Snatches (50/35)