Thur. March 23, 2023

CrossFit Gunnison

Mar 22, 2023

1 min read

Front Squat

1 set of 5 reps @55%

1 set of 3 reps @65%

1 set of 2 reps @75%

1 set of 2 rep @ 80%

1 set of 1 reps, 83-85% (same weight as last time)

-then-

3 sets of 2 reps @ 88-93%

6min Partner Relay

P1: 10 Jumping Lunges+Run Down+20 Sit Ups+10 Jumping Lunges+Run Back

P2: Rest

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23min AMRAP 30 Alt DB Snatch (50/35) 30 Alt DB Front Rack Lunges (50/35) 15 Chest to Bar Pull-Ups 800m Run (1000m Row) Rest 90sec

Fri. Sept. 18, 2026

Bench Press 4 sets of 5 reps 3rds For Time: 7 Bar Muscle Ups (7 Push Up+7 Pull-Ups) 21 KB Swings (70/53) 400m Run (500m Row)

Thur. Sept. 17, 2026

4min On/4min Rest x 4 1) 12/10cal Bike 20 Sit Ups 2) 12/10cal Row 16 Push Press (95/65) 3)10/8cal Bike 20 Sit Ups 4) 10/8cal Row 12 Push Press (95/65)

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