CrossFit Gunnison
Thur. Dec. 23, 2021 - No 6pm
Back Box Squats (22)
3-4 Warm Up Sets
-then-
5 sets of 3 reps
All sets at 85-88%
Or 5-10lb heavier than last time.
10min Partner WOD
P1: 300m Row
P2: AMRAP
12 Box Jumps (24/20)
8 Deadlifts (225/155)

Back Box Squats (22)
3-4 Warm Up Sets
-then-
5 sets of 3 reps
All sets at 85-88%
Or 5-10lb heavier than last time.
10min Partner WOD
P1: 300m Row
P2: AMRAP
12 Box Jumps (24/20)
8 Deadlifts (225/155)
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)