Fri. Nov. 21, 2025

CrossFit Gunnison

Nov 20, 2025

1 min read

6min Alt. EMOM (3rds)

-12 Ring Kips/ Bar Kips

- :20-:30 Hollow Hold

-1min Rest b/w EMOMs-

9min ALT EMOM (3rds)

- :50 Jumping Muscle Up/ Pull-Up (turn over only no dip)

- :50 Arch/Swing/Drift

-Rest

12min AMRAP

6 Ring Muscle Ups (Pull-Up Variation + Push-Up)

12 Alt DB Front Rack Step Ups (24/20, 50/35)

16 (8 each side) DB Push Press (50/35)

1min Rest

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Mon. Sept. 21, 2026

23min AMRAP 30 Alt DB Snatch (50/35) 30 Alt DB Front Rack Lunges (50/35) 15 Chest to Bar Pull-Ups 800m Run (1000m Row) Rest 90sec

Fri. Sept. 18, 2026

Bench Press 4 sets of 5 reps 3rds For Time: 7 Bar Muscle Ups (7 Push Up+7 Pull-Ups) 21 KB Swings (70/53) 400m Run (500m Row)

Thur. Sept. 17, 2026

4min On/4min Rest x 4 1) 12/10cal Bike 20 Sit Ups 2) 12/10cal Row 16 Push Press (95/65) 3)10/8cal Bike 20 Sit Ups 4) 10/8cal Row 12 Push Press (95/65)

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