CrossFit Gunnison16min ALT EMOM
-10 Ring Kips (Kips)
-7 Deficit Ring Dips (DB push-ups)
-Max Effort Hollow Hold
-1min Rest
9min AMRAP
16 Box Step Overs (24/20)(2x50/35)
50’ Handstand Walk (5 wallwalks or 15 Seated DB Press)
"Elizabeth" 21-15-9 For Time Squat Clean (135/95) Ring Dips (Push-Ups) 4rds NFT 20 (10ES) Bulgarian Split Squats 16 (8ES) DB Strict Press, HAP
4min AMRAP/4min Rest x 4 1. 100m Run 7 Strict Pull-Ups 2. 12/9cal Bike 20 KB Swings (70/53) 3. 100m Run 10 Pull-Ups 4. 12/9cal Bike 16 KB Swings (70/53) Mobility Finisher
Box Back Squat 4-5 Warm Up sets -then- 8 sets of 2 reps All sets at 86% 1RM Or 5-10lb heavier than last time. 6min Partner WOD P1: 150m Row P2: Max Shuttle Run
