11/19/18

19
Nov

11/19/18

CrossFit GonzStrong – CrossFit

HANG ON TIGHT (2 Rounds for reps)

TWO TRIES ONlY:

RX: (Hang on the bar for 100 Seconds)
Rules:

*No mix grip or alternating grip…or changing grip

*Front or reverse grip only stay with same style grip

*You may adjust hand in the same style you started out with

Metcon (Weight)

EMOM: 10 mins clean n Jerk

Working on one heavy rep

Mins 0-5- warming up climbing weight

5-10 mins 1-2 reps heavy

Metcon (Time)

2 rounds

800m run

10 squat cleans (155/135) (135/115)

50 sit ups
Lots of cardio this week: In preparation of food shoveling 😉