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Day 39: Guns of Glory

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CrossFit Staunton – CrossFit


Relay race:

each team member completes three rounds of

3 stone cleans

3 stone presses

bear crawl down and back


5 minutes of handstand practice

A: Bench Press (5RM)

B: Push Press (3×5@ 75-85%)

record heaviest weight as score, record all weights used for the sets in comments section.

C: Upper Body Accessory

Hit this just as hard as the main lifts for the day. Pick 3-5 exercises to hit your weaknesses. Be sure to hit at least one, maybe two movement(s) that strengthen your mid and upper back, then your shoulders, then your chest/triceps, think about your forearms/grip. This is not an exhaustive list, but one to pull from.

Pull/Chin ups, Bent over/Pendlay Rows, Ring Rows, KB/DB Presses/Rows, J Rows, Face Pulls, Band Pull Aparts, Dips (w/ or w/o weight), Push Ups, HSPUs…