1145 @ MACG-28 Pullup Bars

Program: GGW (Gymnastics, Gymnastics, Weightlifting)

Wall Ball (alternate is front squat w/kettlebell)
L or knee bend holds on dip bar (alternate knees to elbow on pullup bar)
Shoulder Press (w/kettlebell, dumbell, or barbell)

Do each exercise for one minute. Four total rounds w/ one minute rest in between rounds.

Great effort today on the shoulder press, wall ball, and L/Knee Bend holds! Welcome to Sgt Larsen and LCpl Smith. Keep coming out and getting some. You will find no better workouts than Crossfit. We consider ourselves athletes that can do gymnastics, weights, and metabolic workouts. Those that just run will struggle with the weight portion of our workouts. Those that just weightlift will struggle with the metabolic. Crossfit athletes will perform better than the strongest lifter or marathon runner.