11/16/20

CrossFit GonzStrong – CrossFit

Metcon (Weight)

5 sets, resting as needed bw:

1 pausing Back Squat (2 secs on the bottom)

2 regular back squats

After each set:

max strict HSPUS

set 1: 55%

set 2: 60%

set 3: 65%

set 4: 70%

Set 5: 75%

Drift Away (AMRAP – Rounds and Reps)

AMRAP 15

50/35 row or 37/26 bike or 400m run

50 single Dumbbell Hang Clean and Jerk (50/35)

50 single dumbbell Reverse Lunges (50/35)

50 deadlifts (205/145)