3/13/20

CrossFit GonzStrong – CrossFit

Front squat 7 set 3,1,12

Front Squat

On the 1:30 x 7 Sets

On the 0: 3 Reps

On the 1:30: 1 Rep

On the 3: 3 Reps

On the 4:30: 1 Rep

On the 6: 3 Reps

On the 7:30: 1 Rep

On the 9: 12 Reps

Power wash (Weight)

On the 0:00

“Power Wash”

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row (800m run)

30 Dumbbell Power Snatches (70/50)

50 Wallballs (30/20) (if you did the wod yesterday then do db front sqt)

Kilos: DB – (30/22.5)

Medicine Ball – (13/9)