12/7/21

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