10/18/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

5 Sets:

2 Power Snatch +1 Hang Snatch (knee) + 1 Snatch Balance

All Sets @ 75% of power snatch

Good & plenty (Time)

4 Rounds For Time:

500 Meter Row

12 Ring Muscle-Up (mod: 12 burpee pullups or 12 bmups)

21 Box Jump Overs (30″/24″)

(Mod: 24/20)
– Moderate pace on the row. With 2k of rowing in this workout we can lose a lot of time if we pace it too much. Let’s aim to stay at or 5 second slower than our 2k pace.

BOX JUMPS

– Reduce Reps

– Reduce Height

– Step-Ups

– Squat Jumps