WEAR YOUR PINK!!!!! SOMEWHERE!!!!

WE WANT TO WELCOME "GUNS OUT CROSSFIT" THANK YOU FOR BRINGING YOUR BOX!!!!.  PLEASE TELL YOUR FRIENDS TO COME AND WATCH & OR PARTICIPATE! 

W.U.

M.O.B.

W.O.D.

#(1)     21-15-9 TIME CAP AT 5 MINUTES

  • DEADLIFT M(275LBS) W(125LBS)
  • PUSH UPS or modify push ups

#(2)     COMPLETE 1ST MOVEMENT BEFORE MOVING ON 8 MINUTES

  • 50 POWER CLEANS MUST SWTICH AFTER 5 REPS UNTIL YOUR TEAM GETS TO 50 REPS M(135LBS) W(65LBS) WEIGHT MAY CHANGE DUE TO BACK OR TECHNIQUE CORRESPOND WITH YOUR TEAMMATE.
  • 50 RING DIPS TOTAL SPLIT THEM 5 REPS AT A TIME

#(3)  21-15-9 5 MINUTE CAP

THRUSTERS & PULL-UPS M(95LBS) W(65LBS)
  • REPS CAN BE SPLIT UP HOWEVER YOUR TEAM WANTS.

#(4)  8 MINUTE CAP

  • K.B. SWINGS 5
  • 10 YARD SPRINT , 20, 30, 40, 50 YARD SPRINT
  • 2 BAR MUSCLE UPS OR 5 REGULAR PULL-UPS OR 7 RING ROWS
*PARTNER NEEDS TO DO 5 SWINGS THEN SPRINT 10 YARDS AND BACK THEN THE OTHER PARTNER MAY START THEIR 5 SWINGS THEN SPRINT 10 YARDS AND BACK.  1ST PARTNER NEEDS TO WAIT FOR THE OTHER TO RETURN BEFORE HE/SHE STARTS THE PULL-UP PHASE OF THE WORKOUT.  THE LAST RUN WILL BE AT THE 50 YARD LINE AND BACK AND CONCLUDE WITH THE PULL-UP SCENARIO. 

REMEMBER THIS WORKOUT IS FOR BREAST CANCER AWARENESS SO PLEASE BRING DONATIONS FOR THE WORKOUT.

AND IF YOU WERE UNABLE TO RECEIVE A SHIRT FROM US WE WOULD LOVE TO ORDER SOME FOR YOU GUYS AT THE END OF THE WORKOUT GET WITH ALEX OR WHITNEY AND THEY WILL COORDINATE HOW THAT WILL WORK.