2/24/22

CrossFit GonzStrong – CrossFit

Metcon (No Measure)

EMOM 25 mins

Min 1: your choice

Min 2: your choice

Min 3: your choice

Min 4:your choice

Min 5: rest
Pick something light and pick a movement that will get your heart rate up just a little

Metcon (No Measure)

Saturday workout

Clean n Jerk

Build to a heavy triple

Workout

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20/15 Calorie Bike Echo

Max Shuttle Runs (10 Meters)

Rest 4 Minutes Between Rounds

Modifcations

WALL WALK

– Reduce Reps

– Only Move Feet Up Wall (Hands Stay Put)

– 2x Hand Release Push-Ups

BAR MUSCLE-UPS

– Reduce Reps

– Banded

– Jumping

– Chest To Bar Pull-Ups

– Double Dumbbell Devils Presses

Extra credit

For Time:

1 Wall Walk + 10 Bar Muscle-ups

2 Wall Walks + 8 Bar Muscle-ups

3 Wall Walks + 6 Bar Muscle-ups

4 Wall Walks + 4 Bar Muscle-ups

5 Wall Walks + 2 Bar Muscle-ups