11/11/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m row

10 cal ski

10 cal bike

+

Group warm-up starts on the hour!

Weightlifting

Squat Snatch (10 mins to work to a 1RM snatch!)

Rest as needed between sets

Metcon

“21 GUNS” (AMRAP – Rounds and Reps)

AMRAP in 21 minutes

400 meter Run

21 Push-Ups

21 Box Jumps (24/20 in)

15 Burpees

9 Pull-Ups

one round= 76 reps

400m run = 10 reps
This “21 Guns” WOD, created for “WOD With Warriors,” as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honor our Nation’s’ Warriors, past, present and future.” The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day.

Cooldown

3-5 mins machine at an easy pace

Monday, November 11th, 2019 at 3:00 am / WOD