Pinball

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Emom for 10 mins

Tempo Back Squat

1 Pausing “One and One Quarter” Squat

* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.

Metcon (AMRAP – Reps)

Conditioning

“Pinball”

5 Rounds:

1 Minute Wallballs (30/20) (20/14)

1 Minute Alternating Dumbbell Squat Snatches (50/35)

1 Minute Assault Bike Calories

1 Minute Rest

Metcon (No Measure)

Body Armor

1 Round, Not For Time:

15 Barbell Hip Thrusts

100′ Single Dumbbell Overhead Walking Lunge

15 Barbell Hip Thrusts

100′ Single Dumbbell Overhead Walking Lunge

15 Barbell Hip Thrusts