13
Feb
2/14/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Thrusters
A) Build to Heavy Set of 7
B) Build to Heavy Set of 5
C) Build to Heavy Set of 3
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
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
Then…
Build in sets of 3-5 reps until you are ready to attempt your heavy set of 7.
Mods
– Front Squat
– Sub Dumbbells
Metcon (No Measure)
Extra credit
AMRAP 3:
Bar Muscle-ups
Extra credit
5 Sets:
1,000m Easy
200m Fast
Rest 1 Minute Between Sets.