CrossFit Gunnison4RDS NFT
10 Strict L Pull-Ups
10/7 Strict Ring Dips
Rest as needed
"Thunder Buddies"
For Time: (12min Cap)
Partner WOD
35cal Row Buy-In
then
3rds
20 Synchro Wall Balls
18 Handstand Push Ups
16 Deadlifts (255/175)
then
35cal Row Buy Out
*Split up row, DL & HSPU however you want
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
