9/30/20

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

4 rounds

200 m run

max ring muscle ups (pullups, bmups, ch2bars)

Diddly squat (Time)

Diddly Squat 25 min time cap

3 rounds 800m run (1000m row, 50/35 bike)

20 toe to bar

10 front squats (185/135) (155/105)

Body Armor

Metcon (No Measure)

if you have time…

3 giant sets

:30 secs front rack double KB static hold

:30 doubls KB 90 degree squat hold

max effort L-sit