Clovid Day 3


Clovid Day 3

CrossFit GonzStrong – CrossFit


Metcon (No Measure)

Time Cap 7mins

50 db strict press (30 Strict hspus or 30 hspus)

50 sit ups


Clovid 3.0 (AMRAP – Rounds and Reps)

3 rounds

5 min amrap

30 DUS (single)

12 Dumbbell powercleans

6 db burpees jumpovers

20-15 reps double db sh2 oh (depends on the weight you have will determine your rep scheme)

Rest 5 mins do it again

*you only have 5 mins you want a weight that is going to keep you moving. You dont want to go to heavy or else you’re resting too much. 5mins of hard work then 5 mins of rest!