Search
  • CrossFit Gunnison

Mon. May 4, 2020

Update: We worked hard with the gym sector group to get protocols sent into Joni. We expect to hear something back early this week on the NEW and different phases of opening. As soon as we hear something we will let you guys know!! May the fourth be with you.


STRENGTH

12min Alt. EMOM

14 DB Deadlifts

12 Alt. DB Step Ups (lunges)


WOD

For Time:

30-20-10

Box Jumps (Tuck Jumps or if you are not able to jump sub double the amount of low foot taps)

DB Single Arm Thruster (15ES-10ES-5ES)

60-40-20

Double Unders (Jumping Jacks)

Notes: 30 BJ + 30 Thrusters + 60 DU...

25 views0 comments

Recent Posts

See All

Front Squat: 6 sets of 3 reps e Every rep w/ 3sec pause @ bottom Finish 5-10lb heavier than last time. (Jan. 10) 8min AMRAP 12 Hang Squat Clean (155/105) 60 Double Unders (120 Singles/60sec practice)

Every 2min for 6 sets: 3 Hang Snatch Start at 45% add as you go. For Time: 5-10-15-20-15-10-5 Burpee Box Jumps (24/20) Toes to Bar Push Jerk (115/80)

4rds NFT: 4 each side Turkish Get-Ups 12 each side Bulgarian Split Squats Adding 12min AMRAP 250m Row 10 Deadlifts (225/155) 16 Alt. Jumping Lunges