Bottom Line

2
Mar

Bottom Line

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Rounds)

Gymnastics Conditioning

AMRAP 7:

1 Pausing Strict Handstand Push-up (push press with db)

1 Strict Handstand Push-up (strict press with db)

1 Kipping Handstand Push-up ( full pushup)

1 Pausing Strict Pull-up

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups



Add (1) Rep to Each Movement Until Time Cap
Modifed

db push press

Db strict press

Full push up

Metcon (Weight)

Clean and Jerk Complex

On the 2:00 x 5 Sets:

3-Position Power Clean

3 Push Jerks
3 position

Hip

Hang

Floor

Bottom line (AMRAP – Reps)

Bottom Line”

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar



Add (3) Reps to Each Movement Until Time Cap
Modified: 3 rounds straight through

200m run

18 clean n jerks (95/65)

18 toe2bars

Metcon (No Measure)

Run Conditioning

3 Rounds:

400 Meter run

300 Meter Run

200m run

Rest 1 Minute Between All Distances