SHOGUN CROSSFIT is hosting a challenging event on October 10, 2020 at 0630. The event will take place on the track next to the Risner Gym. Everybody is invited to come out and participate in this challenging event. Participants will be challenged to complete the “Burpee mile” which is do a Burpee, jump forward (as far as you can!!!), repeat till you’ve gone a mile (4 laps).

Please pay attention to our website and/or Facebook page for updates to this event.

Monday, 28 September WOD

Warm-up: 10 minutes


12 Minutes = EMOM 

5 x Front Squat           (135# / 85#)

Metcon           (order doesn’t matter, but everyone rests on 4th minute)

20 Minute AMRAP

10 x Burpee over DB                                   

            10 x  Alternating DB Snatch                                   (50# / 35#)

            10 x Single DB Goblet Squat                                 (50# / 35#)

            10 x Alternating Dumbbell Curls                            (50# / 35#)


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