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
Deadlift 5 sets of 5 reps Every rep 3 sec down w/ a reset at the bottom All sets at 55-60% 1RM 14min AMRAP 15 Lateral Burpee Over Bar 18/15cal Row 9 Power Clean (185/125) 1min Rest
Back Squat 3 sets of 10reps 8min Partner WOD P1: AMRAP 10 DB Front Rack Lunges (2x35/20) 10 DB Front Squats (2x35/20) P2: 100m Farmer Carry (2x53/70) 10min Mobility Finisher
NO BARBELL SATURDAY 24TH 8AM AS NORMARL 16min ALT EMOM - ME Unbroken Strict Pull-Ups 1min Rest - :30 ME Bike -1min Rest 12min Ladder 4-8-12-16-20… Strict Handstand Push-Ups Deadlifts (225/175) 16 Wall
