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“21 Gun Salute”

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Front Squat (4×10)

Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 minutes between sets.

Dumbbell Overhead Press (4×10)

Dumbell Overhead Press – 4x 10 AHAP
Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 minutes between sets.

WOD

21 Guns (AMRAP – Rounds and Reps)

“21 Guns”

• AMRAP in 21 minutes

• 400 meter Run

• 21 Push-Ups

• 21 Box Jumps (24/20 in)

• 15 Burpees

• 9 Pull-Ups

Veteran’s Day WOD representing 21 Gun Salute

https://wodwell.com/wod/21-guns/