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
Deadlift 5 sets of 5 reps Every rep 3 sec down w/ a reset at the bottom All sets at 55-60% 1RM 14min AMRAP 15 Lateral Burpee Over Bar 18/15cal Row 9 Power Clean (185/125) 1min Rest
Back Squat 3 sets of 10reps 8min Partner WOD P1: AMRAP 10 DB Front Rack Lunges (2x35/20) 10 DB Front Squats (2x35/20) P2: 100m Farmer Carry (2x53/70) 10min Mobility Finisher
NO BARBELL SATURDAY 24TH 8AM AS NORMARL 16min ALT EMOM - ME Unbroken Strict Pull-Ups 1min Rest - :30 ME Bike -1min Rest 12min Ladder 4-8-12-16-20… Strict Handstand Push-Ups Deadlifts (225/175) 16 Wall
