Salt Lake City CrossFit – WOD
10 cal ski
10 cal bike
Group warm-up starts on the hour!
Squat Snatch (10 mins to work to a 1RM snatch!)
Rest as needed between sets
“21 GUNS” (AMRAP – Rounds and Reps)
AMRAP in 21 minutes
400 meter Run
21 Box Jumps (24/20 in)
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.
3-5 mins machine at an easy pace