CrossFit Gunnison
FIND A HEAVY DEADLIFT
Warm Up Sets: (please come prepared with your warm up weights)
5 reps @ 50% 3 reps @ 65% 3 reps @ 75%
2 reps @ 80-85% 1 reps @ 85-90%
95%+ 1-1-1-1….
5min AMRAP
7 Strict Pull-Ups
14 Push Ups
4rds NFT 12 each side Bulgarian Split Squat 15 Bent Over Row 20sec on 10sec off for 8rds at each station: (16min) Complete all 8rds before moving to next station. Station 1: Row for Cals Station 2: Wa
REGISTER FOR THE WORLD WIDE CROSSFIT OPEN: https://games.crossfit.com/ 4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - Kips w/ pause in each position then 1min Rest between EMOMS 11min Alt EMOM (3
