11/06/20

CrossFit GonzStrong – CrossFit

Under the Sea (Time)

30 minute time cap

2000 m row (1 mile run, or

100/75 echo bike)

150 DUs (200-singles, or 225 line-hops or 75 db hops)

100 bar facing burpees (mark your time)

In time remaining in 30 min time cap

find a 1 rep max hang squat clean
If you don’t make it in 30 minute your time would be 30 mins and in your comments tell us how many burpees you got

Metcon (Weight)

In time remaining until the 20 mins cap: build to a 1RM hand squat clean

set 1: 65%

set2: 70%

set3: 75%

set 4 80%

set5 and beyond: 1 Rep max