16
Dec
12/17/21
CrossFit GonzStrong – CrossFit
12 days of christmas 2019 (Time)
1 renegade row (60/35) (45/25)
2 clean n jerks (65/95) (135/95)
3 clusters
4 pull ups
5 front squats
6 burpees
7 db lunges
8 box jumps 24/20
9 kbs
10 sh2OH
11 db snatches
12 (50 DUS)
Metcon (Weight)
Squat snatch
[All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 65%
2 Reps @ 75%
1 Reps @ 80%
Rest 1-3 Minutes Between All Sets
Metcon (No Measure)
On the Minute x 12 (6 Sets):
Minute 1: Freestanding Handstand Hold
Minute 2: Machine of Choice
Belly of the beast (Time)
AMRAP 16:
4 Wall Walks
8 Dumbbell Snatches 70 / 50 lb
12 Toes to Bar