11/27/20

26
Nov

11/27/20

CrossFit GonzStrong – CrossFit

Side Effect A & B (2 Rounds for reps)

SIDE EFFECT A

10min AMRAP

5 deadlifts (335/235)

200m run, 10/7 bike, 13/10 row

50 ft handstand walk (or 1min of practice, 75ft bear crawl or 8 burpees)

REST 5 MINS

Side Effect B

10 min AMRAP

10 Deadlifts (225/155)

15 kipping hanstand pushups

200m run
*the runs count as a rep

50Ft handstand walk counts as a rep

You will have 2 scores from part A then Part B

Metcon (Time)

Extra Credit

For Time: (Time Cap 15mins)

30-ring muscle ups

**Every 3 minutes, stop 200m run (300/250 row) 6 lateral burps over the bar or rower

*Mods: barmuscle ups, strict pullups, ch2bars, pull ups, banded barmuscle ups, ect