9/23/20

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

2:00 x5 rounds

8 bar facing burps

20 DUS

Max Kipping HSPUS in time remaining

UFO (AMRAP – Reps)

200 walking lunges

200m weighted run (45/25)

time remaining max cal row

Rest 5 mins

Amrap 5:

100 sing front rack db walking lunge (45/35)

200m weighted run (45/25)

Max cal row

rest 5 mins

Amrap 5 mins:

50 double db front rack walking lunges (45/35)

200m weighted run

time remain max cal row

Body Armor

Metcon (No Measure)

Body Armor (if you have extra time)

3 giant sets:

8 good mornings

12 ring rows

16 scapular raises

rest as needed