7
Jun
6/8/21
CrossFit GonzStrong – CrossFit
Bench press 5 rep max (Weight)
Bench Press
5-Rep Max
Metcon (Time)
“Pedal Pusher”
On the 5:00 x 5 Rounds:
15/12 row (12/9 Calorie Assault Bike)
400 Meter Run
12 Toes to Bar
Score is your slowest time
Stimulus
– Conditioning Category: Threshold
– If you cannot complete 12+ toes to bar unbroken when fresh, let’s reduce the reps slightly here.
– We want about 1:00-:45s of rest between rounds.
– Record all 5 split times. Overall score will be your slowest round.
Modifications
SANDBAG CARRY
– Reduce Weight
– Farmers Carry
– Sled Push or Drag
HANDSTAND WALK
– 1:00 or Practice
– Reduce Distance
ROPE SLED PULL
– 3 Legless Rope Climbs
– 20 Bent Over Rows