A. Conditioning
“21 Guns”
AMRAP in 21 minutes
400 meter Run
21 Push-Ups
21 Box Jumps 24″/20″
15 Burpees
9 Pull-Ups
#PushUps #HeroWOD #BoxJumps #StrengthandConditioning #Gym #Crossfit #PullUps #Plyometrics #Personaltraining #Running #Burpees
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See AllA. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40
A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees
A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.