Clovid 4

CrossFit GonzStrong – CrossFit

Dirty 30 (Time)

“Dirty 30”

30 Box Jumps (24″/20″) (OR find something to jump on or step on)

30 Chest to Bar Pull-Ups (Or renegade rows)

30 KBS (53/35)

30 Front Squats (115/85)/DB frontsquat

30 TTB or sit ups

30 Push Press (115/85)/DB PP

30 Deadlifts (115/85)/DB DL

30 WB (20/14)/DB THRUSTERs

30 Burpees

100 Double-Unders (200 singles)
If you don’t like this one, you can do the one below or you can do both!

Three Peat (No Measure)

“Three Peat”

Part A) On the 0:00…

3 Rounds:

20 Jumping Lunges

20 DB Snatches

Part B) On the 7:00…

3 Rounds:

20 Jumping Lunges

20 DB Step ups

Part C) On the 14:00…

3 Rounds:

20 Jumping Lunges

20 DB Thrusters
you have 7 minutes to complete each round, if you finish early rest until its time to start your next 3 rounds.