1/18/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Your calculated percentages

All Sets Based Off 1RM Strict Press

1 Set of 5 @ 65%

1 Set of 5 @ 73%

3 Sets of 5 @ 78%

1 Set of 5+ @ 78%

Rest 1-3 Minutes Between Sets.

Metcon (Time)

https://www.youtube.com/watch?v=ZjIuj3lfTh8

4 Rounds For Time:

400 Meter Run

8 Shoulder to Overhead 185/135

16 Box Jump Overs (30″/24″)

Metcon (No Measure)

Extra credit

On the 3:00 x 4 Sets:

600 m row /500m run

Max Distance Double Dumbbell Farmer’s Carry

Dumbbells: 70 / 50 lb’s

Extra credit

In As Few Sets As Possible:

300ft. Handstand Walk