11
Nov
11/12/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
5 Sets:
2 Power Snatches
All Sets Performed @ 78-83% of 1RM Snatch
Dance with the devil (Time)
15-12-9-6:
Devil’s Press 50 / 35 lb’s
Calorie Row
Directly Into…
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
Metcon (No Measure)
Extra credit
5 rounds
Deficit hspus max (4″/3″)
3 Sets:
5 Snatch Push Presses + 1 Overhead Squat
All Set Performed @ 75% of 1RM Snatch
Bike
8 Minutes From Easy-Moderate Pace
6 Sets:
6 Minutesute at Moderate Pace
1 Minutes at Easy Pace
5 Minutes From Moderate-Easy “Cool Down” Pace
Duration: 55 Minutes Straight