Fri. Dec. 8, 2023

CrossFit Gunnison
Dec 7, 2023
1 min read

4min ALT EMOM (2rds)

- :20 Hollow + :20 Arch Hold

- :40 Kips w/ pause in each position (Hollow Rocks)

then 1min Rest between EMOMS

11min Alt EMOM (3rds)

- 10 Kips, ring or bar (toes on ground kips)

- :40 Ring Turnovers

- :40 Hip to Bar or Arch/Swing/Drift (Banded PVC Press Downs)

- 1min Rest

10min Ladder

3-6-9-12-15...

Deadlift (225/155)

Row/Bike For Cals

Chest to Bar Pull-Ups

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Mon. March 23, 2026

4rds NFT 10 Strict Chest to Bar Pull-Ups :30sec accumulative Hollow Hold 9min AMRAP 200m Run (250m Run) 12 Toes to Bar 1min Rest

Fri. March 20, 2026

14min AMRAP 100ft Handstand Walk (Bear Crawl) 15/12cal Row 16 Alt DB Hang Squat Clean (70/50) 3rds NFT :30sec ES Side Plank 15 Lateral Raises

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