1/7/22

CrossFit GonzStrong – CrossFit

Metcon (Time)

10 Rounds For Time [15 Minute Cap]:

12/9 Calorie Echo Bike/200m run/15/12 cal row

1 Power Snatch @80-85% of 1RM Power Snatch
12/9 CALORIE ECHO BIKE

– 12/9 Cal Assault Bike, Air Run, or Ski

– 15/12 Cal Row or Bike Erg

– 200m Run

– 9 Burpees

POWER SNATCH

– Reduce Percentage

– Sub Dumbbell(s)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

2 Rounds of “Nate”

200 Meter Run

1 Round of “Nate”:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings 70 / 53 lb

Metcon (No Measure)

Extra Credit

For Time:

2,000 Meter Ruck 50 / 40 lb

Time Cap: 20 Minutes

Extra credit

5 Sets Not For Time:

1 Seated Legless Rope Climb* (15ft.)

30 Second L-Sit on Rings

50ft. Heavy Yoke Carry

*Legless Up & Down