CrossFit GunnisonFront Squat:
5 sets of 5 reps
Reps 1 & 2: 3sec down 3sec up
Reps 3-5: Regular Tempo
Add as you go.
9min Ladder
2-4-6-8-10-12...
DB Box Step Overs (24/20)(2x50/35)
15/12cal Row (Bike)
TWO TEAMS ONE GYM!
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"Elizabeth" 21-15-9 For Time Squat Clean (135/95) Ring Dips (Push-Ups) 4rds NFT 20 (10ES) Bulgarian Split Squats 16 (8ES) DB Strict Press, HAP
4min AMRAP/4min Rest x 4 1. 100m Run 7 Strict Pull-Ups 2. 12/9cal Bike 20 KB Swings (70/53) 3. 100m Run 10 Pull-Ups 4. 12/9cal Bike 16 KB Swings (70/53) Mobility Finisher
Box Back Squat 4-5 Warm Up sets -then- 8 sets of 2 reps All sets at 86% 1RM Or 5-10lb heavier than last time. 6min Partner WOD P1: 150m Row P2: Max Shuttle Run
