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)
4rds NFT 12 each side Bulgarian Split Squat 15 Bent Over Row 20sec on 10sec off for 8rds at each station: (16min) Complete all 8rds before moving to next station. Station 1: Row for Cals Station 2: Wa
REGISTER FOR THE WORLD WIDE CROSSFIT OPEN: https://games.crossfit.com/ 4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - Kips w/ pause in each position then 1min Rest between EMOMS 11min Alt EMOM (3
1in Deficit Deadlift 4 sets of 5 reps Every rep with a reset at the botom All sets at 55-60% 1RM or same weight as last time Jan. 11th For Time: 21-15-9 Strict Handstand Push Ups Hang Squat Clean (135
