CrossFit GonzStrong – CrossFit

Double Check (5 Rounds for time)

On the 4:00 mins x 5rounds

50 Double unders (75 Singles)

20/15 Cal Row (200m run, 15 burps or 15/11 bike)

10 Front Squats (155/105)

-moderate load on front squat, a weight you can do 21 reps of when you are fresh

-score is our slowest round, focusing on consistency

-Aim b/w 2:00-2:45

-Want a minute rest


-increase row pace each round. Start smooth round 1

-We want the same tempo on squats for each round, so imagine what round 3 and 4 will be like

Metcon (Time)

barbell cycling

5 sets of 5 squat snatch

rest 1 min b/w sets

@ 60%,65%,70%, 75%,80%
Trying to build stamina through 25 total squat snatches

-score is total time include the mandatory rest

-reps do not need to be unbroken

-focus is physical but also mental.