Fri. Sept. 22, 2023

CrossFit Gunnison
Sep 21, 2023
1 min read

Box Squat

3 Warm up Sets (50-60-70%)

-then-

5 sets of 4 reps

All sets at 75% 1RM Should have two- three reps left in the tank. Or same weight as 9/13

6min AMRAP

100m Run

10 Alt Jumping Lunges

10 Burpees

Recent Posts

See All

Fri. Aug. 7, 2026

Muscle Up Skill Work 6min ALT EMOM (2rds) - :ME Hollow Rock - 12 Kips - 4 Arch/Swing Drift directly into… 12min EMOM (4rds) - ME Jumping Muscle Ups (Strict Muscle Ups) - 6 Turn Overs - Rest For Time:

Thur. Aug. 6, 2026

Box Back Squats (20) 5 sets of 5 reps all sets between 50-70% Same weight as last time. 9min AMRAP 30 Double Unders (:30) 15 Wall Balls (20/14) 10 Box Jumps (24/20)

Wed. Aug 5, 2026

4min On/4min Rest x 4 1)22/18cal Bike ME Rope Climbs 2) 6 Shuttles 12 V-Ups 3)15/12cal Bike ME Rope Climbs 4) 5 Shuttles 10 V-Ups *NOTE BRING LONG SOCKS OR PANTS FOR ROPE CLIMBS!

Comments