18
Oct
10/19/20
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Pausing front squat complex
5 sets
1 pausing front squat (3secs on the bottom
1 front squat
BUILD
start at 60% and build to 70%
Metcon (Weight)
Pausing Push Press Complex
5 sets:
I pausing push press (3s in dip)
1 push press
start set at 50% (1rmpushpress)
finish last set bw 60-70%
Down to Earth (Time)
25 min time cap
7 rounds
200m run
7 thrusters 95/65
7 bar facing burps
*this is cardio, weightlifting and gymnastics
*should be down bw 14-20mins
*choose a weight you can do each round unbroken
*Mods:
250 m row
12/9 cal bike