10/19/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

5 Sets:

Push Press + Power Jerk + Split Jerk

All Sets @ 80% (of push press)

Metcon (Weight)

4 Sets:

2 Pause Front Squat (3 sec) + 3 Front Squat

All sets based on 70% of 1RM Frt sqt

Metcon (Time)

For Time:

21 Overhead Squats

800 Meter Run

18 Overhead Squats

600 Meter Run

15 Overhead Squats

400 Meter Run

12 Overhead Squats

200 Meter Run

9 Overhead Squats

Barbell: 95 / 65 lb “open weight”

Metcon (No Measure)

Extra Credit

3 Sets:

6 Dumbbell Incline Bench Press

Big Set of Push-Ups

10 Strict Toes to Bar

2:00 Rest Between Sets