Monday 7.24.18

Sergio N.

Sergio N.

Gunner Notes:

 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.

 

Strength:
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%

WOD:

4 rounds for time of:
25 GHD sit-ups
3 rope climbs 15ft.
400-meter run

Sc:  3 indoor rope climbs or 1 rope climb each round
or
25 ab-mat sit-ups;  9 rope lowers or ring rows;  300m run/walk (to the stop sign)

Mandi Reading