12/21/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

All Percentages Based Off 1RM Strict Press

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68%

Rest 2-3 Minutes Between All Sets.

Metcon (AMRAP – Reps)

[All Percentages Based Off 1RM Back Squat]

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68% max score

Rest 1-3 Minutes Between All Sets.

Death race (Time)

Death race

5 Rounds For Time:

15/12 Calorie Echo Bike

10 Burpees
BENCHMARK WORKOUT: We are setting a new standard today with the Echo bike being the “Rx” bike.

15/12 CALORIE ECHO BIKE

– 15/12 Cal Assault Bike

– 15/12 Cal Air Run

– 21/15 Cal Row

– 21/15 Cal Erg Bike

Metcon (No Measure)

Extra credit

15 Rounds [30 Minute Cap]:

200 Meter Run

Max Strict Handstand Push-ups