Six flags

CrossFit GonzStrong – CrossFit

Kipping deficit

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (6″/4″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (6″/4″)

4 Calorie Row … Continue to Add (2) Rep to Each Movement

Six flags (Weight)

Conditioning

“Six Flags”

Every 3:00 x 6 Rounds:

21/15 Calorie Bike Erg or 31/25 cal row or 300m run

30 Double Unders (60 singles)

3 Power Snatches (you choose)

Build in Power Snatch Weight

Metcon (No Measure)

Run Conditioning

On the 0: 600 Meter Run

On the 4: 400 Meter Run

On the 7: 200 Meter Run

On the 10: 600 Meter Run

On the 14: 400 Meter Run

On the 17: 200 Meter Run

On the 20: 600 Meter Run

On the 24: 400 Meter Run

On the 27: 200 Meter Run

*With Weight Vest (20#/14#)
Extra credit

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