CrossFit GunnisonBack Box Squats
4 warm up sets
8 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 80%
-then-
6 sets of 2 reps
All sets at 85-90%
or 5-10lb heavier than last time
3rds For Time:
22 Wall Balls (20/14)
16 Alt. DB Snatch (50/35)
500m Row
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
