Saturday

CrossFit GonzStrong – CrossFit

Warm-up

Metcon

Excalibur (Time)

For Time:

800 Meter Run

7-5-3:

Ring Muscle-ups

Power Snatches (135/95)

800 Meter Run

7-5-3:

Ring Muscle-Ups

Power Snatches (135/95)

800 Meter Run
STIMULUS DESCRIPTION:

After completing the opening 800-meter run, work through all reps of the 7-5-3 couplet before moving on to the next run

Repeat this flow for the remainder of the workout

The intended time range for this workout is between 14-22 minutes

RING MUSCLE-UPS

If you have 10+ unbroken ring muscle-ups when fresh, complete this station as written

If you’re not there yet, consider reducing reps or choosing a variation from “subs”

Some volume modifications from the 30 total reps could be:

6-4-2 (24 Total Reps)

5-3-1 (18 Total Reps)

2-2-2 (12 Total Reps)

SUBS

800 METER RUN

-1,000 Meter Row

-50/35 Calorie Echo Bike

RING MUSCLE-UPS

-Reduce Reps

-Jumping Ring Muscle-ups

-Banded Strict Ring Muscle-up