11/22/21

CrossFit GonzStrong – CrossFit

Good grief (5 Rounds for reps)

5 Rounds x AMRAP 3:

4 Devil’s Press 50 / 35 lb’s

6 Toes to Bar

24 Double Unders

Rest 1 Minute Between Rounds

Metcon (No Measure)

Extra credit

For Time:

60% of Max Ring Muscle-ups

1 Minute Recovery Ski Erg

40% of Max Ring Muscle-ups

1 Minute Recovery Ski Erg

20% of Max Ring Muscle-ups

Bar conditioning

4 Sets (Not For Time):

800-600-400-200 Meter Run

15 Unbroken Power Snatches

Machine conditioning

3 Sets For Time:

3 Minutes Fast

1 Minute Rest

1 Minute Faster

2 Minutes Rest

Odd obj conditioning

3-5 Sets For Quality:

150-ft. D-Ball Carry 150 / 100 lb

1:00 Hip Extension Hold

50 Second Dead Hang From Pull-up Bar

No Rest Between Sets