CrossFit GunnisonFront Squats
2 warm up sets
-then-
5 sets of 3 reps
Every rep 3 sec pause at the bottom.
All sets @70-75% 1RM
11min
Teams of 2:
P1: 1rd
7 Pull-Ups
7 Strict Handstand Push-Ups
14 Air Squats
P2: ME Box Jumps (24)
6min ALT EMOM Wall Facing Shoulder Taps Arch/Swing/Drift -2min Rest- 9min ALT Every 90sec ME Wall Walk ME Burpee Bar Muscle Up (Burpee Pull-Up) 10min AMRAP 20 Double Unders 10 Strict Handstand Push-Up
MAX BACK SQUAT WEDNESDAY! rds For Time: 20/17 Cal Row/Bike 20 Wall Ball Shots (20/14) 10 Box Jumps (jump up, step down)(24/20) Mobility Finisher
WOMEN'S WOD & WINE TONIGHT at 6pm!! Feel free to bring a friend. Workout will be friendly for any level and ability. 4x 4min On/4min Rest 1. 20/17cal Row -then- AMRAP 8 (4ES) DB Hang Cleans (50/35) 8
