CrossFit GunnisonDeadlift
1 set of 10 reps at 50%
-then-
3 sets of 5 reps, every rep 3sec down.
Start at 60%, add as you go
3rds For Time:
18 Russian KB Swings (70/53)
20 Alt. Goblet Lunge (70/53)
18cal Row
1min Rest
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
