10/4/21

CrossFit GonzStrong – CrossFit

“Climbing & Climbing”

2-4-6-8-10:

Power Snatches 135 / 95 lb

After Each Round:

400 Meter Row or 400m run

2 Rope Climbs

Bike: Long [OPTIONAL]

[WARM-UP]

5:00 Easy Spin

[PRIMER]

4:00 at Moderate Pace

3:00 at Moderate/Fast Pace

1:50 at Easy Pace

:10s Sprint at Max Effort

3:00 Recovery (Damper 1)

[MAIN SET]

6 Sets:

10 Seconds Sprint (Damper 10)

1:50 Seconds Recovery (Damper 1)

[5 Minutes at Moderate Pace After Set 6]

6 Sets:

10 Seconds Sprint (Damper 10

1:50 Seconds Recovery (Damper 1)

[COOL DOWN]

5:00 at Easy Spin