Wed. Sept. 1, 2021

CrossFit Gunnison

Aug 31, 2021

1 min read

12min ALT EMOM

:30 Hollow Hold

:30 Hollow Arch

Hollow Jump into BMU

Strict Pull-Ups/ Ring

15min AMRAP

15 Push Ups

18/15cal Row (bike)

7 Muscle Ups (Pull-Up/ RR+kip)

15 Box Jumps (24/20)

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Mon. Sept. 21, 2026

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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