10/19/20

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Pausing front squat complex

5 sets

1 pausing front squat (3secs on the bottom

1 front squat

BUILD

start at 60% and build to 70%

Metcon (Weight)

Pausing Push Press Complex

5 sets:

I pausing push press (3s in dip)

1 push press

start set at 50% (1rmpushpress)

finish last set bw 60-70%

Down to Earth (Time)

25 min time cap

7 rounds

200m run

7 thrusters 95/65

7 bar facing burps
*this is cardio, weightlifting and gymnastics

*should be down bw 14-20mins

*choose a weight you can do each round unbroken

*Mods:

250 m row

12/9 cal bike