Wed. Dec. 11, 2024

CrossFit Gunnison

Dec 10, 2024

1 min read

Back Box Squats

1-2 warm up sets of 5 reps

-then-

2 sets of 5 reps at 65% or same weight as last time

3 sets of 4 reps at 70% or 5-10lb more than last time

6min Ladder

3-6-9-12-15...

Lat Burpees Over DB

Left side DB Hang Squat Clean (50/35)

Right side DB Hang Squat Clean (50/35)

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23min AMRAP 30 Alt DB Snatch (50/35) 30 Alt DB Front Rack Lunges (50/35) 15 Chest to Bar Pull-Ups 800m Run (1000m Row) Rest 90sec

Fri. Sept. 18, 2026

Bench Press 4 sets of 5 reps 3rds For Time: 7 Bar Muscle Ups (7 Push Up+7 Pull-Ups) 21 KB Swings (70/53) 400m Run (500m Row)

Thur. Sept. 17, 2026

4min On/4min Rest x 4 1) 12/10cal Bike 20 Sit Ups 2) 12/10cal Row 16 Push Press (95/65) 3)10/8cal Bike 20 Sit Ups 4) 10/8cal Row 12 Push Press (95/65)

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