We are so happy to welcome BOB BAEN onto our coaching staff at Shotgun CrossFit! Bob is CrossFit Level 1 certified and has a resume that would put the rest of us to shame! He is exactly what we look for in a coach: dedicated to the Shotgun family, passionate about CrossFit, personable, and one that members trust. He’s done CrossFit since day one at Shotgun and we are honored to have him as a member of our coaching staff and Shotgun family.
Every 3 minutes for 12 minutes (4 sets):
Back Squat x 2 reps
*Build to today’s heavy double
Then. . .
One set of:
Back Squat x Max reps @ 75%
4 rounds for time of:
25 GHD sit-ups
3 rope climbs 15ft.
Sc: 3 indoor rope climbs or 1 rope climb each round
25 ab-mat sit-ups; 9 rope lowers or ring rows; 300m run/walk (to the stop sign)