2/16/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Deadlifts

[All Percentages Based Off 1RM Deadlift]

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70% <
1 Set of 1 @ 75%

1 Set of 1 @ 85%

1 Set of Max Reps @ 90%

Rest 1-3 Minutes Between Sets.

Metcon (Distance)

Every 2:00 x 10 Rounds:

2 Rope Climbs (15ft.)

Max Meter Bike Erg
ROPE CLIMBS

– Reduce Reps

– Reduce Height

– 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope

– 6 Alternating Double Dumbbell Plank Rows = 1 Rope

MAX METER BIKE

– Max Meters On Any Other Machine

– Max Meter Run

– Max Box Jump Overs

– Max Burpees

Metcon (Weight)

[Immediately Following Part A]

In a 7:00 Window…

Build to a Heavy Power Clean