9
Apr
COVID 15
CrossFit GonzStrong – CrossFit
Warm-up (No Measure)
30 slow db front squats
30 slow db strict press
Max out dips
Metcon (Time)
21-15-9
Hand squat cleans/db hang sqt clns
Kettlebell swings (you can use a db too)
Directly into
3 rounds
15 db power cleans
12 sh2oh
9 thrusters
Metcon (Time)
Wod with no weight
3 rounds
100 singles
50 russian twist
50 crunches
25 situps
400mrun