11/16/21

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

1 Set For Reps:

Max Strict Ring Dips

Metcon (Weight)

Your calculated percentages

6 Sets:

6 Bench Press

All Sets @ 60% of 1RM Bench Press

Turn and burn (Time)

3 Rounds:

15 Double Dumbbell Squats

15 Hand-Release Push-Ups

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:

45 Air Squats

15 Double Dumbbell Shoulder to Overhead

Dumbbells: 35 / 20 lb’s