Covid 32

CrossFit GonzStrong – CrossFit

Metcon

Metcon (No Measure)

For Time (20 Minute Cap):

30 Strict Handstand Push-ups (or push ups)

30 cal row/400m run/50 dus

20 Strict Handstand Push-ups

30 cal row/400m run/50DUS

10 Strict Handstand Push-ups

30 cal row/400m /run

Metcon (Time)

“Radar”

For Time:

400 Meter Run

9-12-15:

Deadlifts (205/145) or do with Dumbbells; do double the number 18-24-30

Lateral Barbell Burpees

800 Meter Run

15-12-9:

Deadlifts (205/145) or DB Deadlifts double the numbers (30-24-18)

Lateral Barbell Burpees

400 Meter Run

Metcon (Time)

Wod with out weights

42-22-12

Mountain climbers

Jumping jacks

Sit ups