CrossFit Gunnison
Fri. Dec. 13, 2019
1. 16min Alt. EMOM (4rds)
-7 Pull-Through
-15sec ME cal Bike
-Nose & Toes Shoulder Taps or Side Walks
-7 Strict T2B
2. 14min AMRAP
6 Bar Muscle Up
12 Box Jump Overs (24/20)
18 Ft. Rack Lunges (115/75)
1. 16min Alt. EMOM (4rds)
-7 Pull-Through
-15sec ME cal Bike
-Nose & Toes Shoulder Taps or Side Walks
-7 Strict T2B
2. 14min AMRAP
6 Bar Muscle Up
12 Box Jump Overs (24/20)
18 Ft. Rack Lunges (115/75)
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)