12/2/19

CrossFit GonzStrong – CrossFit

Weightlifting

Power Clean (work up to a decent weight then start your 3×5)

Clean Pull (5×5 you can drop each time these should be heavie)

Gymnastics

Push-ups (5×10)

Bar Muscle-ups (practice on bar strict or with band)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min amrap

200 m run

4 thrusters (75/55)

4 bar facing burpees

rest 4 mins

4 min amrap

200 m run

4 thrusters (95/65)

4 bar face burpees

rest 4 mins

4 min Amrap

4 thrusters (115/95)

4 bar facing burpees