10/2/20

CrossFit GonzStrong – CrossFit

Warm-up

Metcon (No Measure)

3 rounds

5 burpees

50 foot hs walk

Weightlifting

Power snatch waves (Weight)

EMOM 12 mins

1 snatch

set 1 79%

set 2 82%

set 3 85%

set4 88%

set 5 85%

set 6 88%

set 7 91%

set 8 88%

set 9 91%

set 10-12 88%

Metcon

KNock on Wood (Time)

3 rounds

time cap: 20 mins

30 power snatches

30 box jump overs

30 C2Bars pull ups

30/24 cal row