6
Dec
12/7/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
All Percentages Based Off 1RM Strict Press
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 1 @ 70%
1 Set of Max Reps @ 75%
Metcon (Time)
5 Rounds For Time:
400m run (500mrow)
50 Double Unders
15-12-9-6-3
Strict Ring Dips
CONDITIONING CATEGORY: Threshold
BIKE: Less than 2:30. Samper as high as possible while holding 80+ RPMs.
DOUBLE UNDERS: Less than 1:00.
STRICT RING DIPS: 3 reps should take less than 30s.
SCORE: Time.
Metcon (No Measure)
Extra credit
5 Rounds For Time [30 Minute Cap]:
800 Meter Run
70% Strict Handstand Push-ups or kipping
4 Rounds For Time:
500 Meter Ski Erg
300-ft. D-Ball Bear Hug Carry
100-ft. Yoke Carry
*Athlete’s Choice On Loading