9/1/21

CrossFit GonzStrong – CrossFit

Gwen and where (Time)

“Gwen and Where?”

For Time:

500 m row

15 Unbroken Clean and Jerks

500 m row

12 Unbroken Clean and Jerks

500 m row

9 Unbroken Clean and Jerks

500 m row

Every Additional Break:

500 Meter Bike Penalty or 400 m run

Barbell: 115 / 85 lb

Modifications

1,000 METER BIKE ERG

– 500m Row

– 400m Run

– 400m Ski Erg

– 300m Air Run

500 METER BIKE ERG

– 250m Row

– 200m Run

– 200m Ski Erg

– 150m Air Run

CLEAN AND JERKS

– Dumbbell Clean & Jerks

Metcon (Weight)

Deadlift

A) Dead Stop Deadlifts

4 Sets Of 3 @ 70%

B) Touch-and-Go Deadlifts

4 Sets Of 3 @ 75%

Metcon (No Measure)

Extra credit

Accessory: Pulling

3 Sets for Quality:

7 Supinated Grip Feet Elevated Ring Rows (1s Pause At Top Of Each Row)

7 Double Dumbbell Hammer Curls

7 Romanian Deadlifts @ 40%

Rest as Needed.