CrossFit Gunnison
Tues. Oct. 25, 2022
NO 8AM OR 9AM CLASS SATURDAY!

Front Squats
6sets of 3 reps, Adding
Every rep 3sec down 3sec up
Try and finish 5-10lb heavier than 10/11
8min Ladder
2-4-6-8-10-12...
Burpee Over Bar
Hang Squat Clean (135/95)
NO 8AM OR 9AM CLASS SATURDAY!
Front Squats
6sets of 3 reps, Adding
Every rep 3sec down 3sec up
Try and finish 5-10lb heavier than 10/11
8min Ladder
2-4-6-8-10-12...
Burpee Over Bar
Hang Squat Clean (135/95)
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)