CrossFit GonzStrong – CrossFit
A) Build to Heavy Set of 7
B) Build to Heavy Set of 5
C) Build to Heavy Set of 3
Thrusters, 95# / 65#
Time cap 15:00mins
– All sets will begin with the barbell on the floor.
– Athletes may squat clean into their first rep.
– Rest as needed between sets/attempts.
– Athletes may have unlimited attempts at each set.
– Enter your heaviest successful set of 7, 5, and 3 thrusters.
10 Empty Barbell Thrusters
7 Light Barbell Thrusters
Build in sets of 3-5 reps until you are ready to attempt your heavy set of 7.
– Front Squat
– Sub Dumbbells
Metcon (No Measure)
Rest 1 Minute Between Sets.