3/14/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Power Clean

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

Metcon (Time)

“Big Bang V2”

For Time [25 Minute Cap]:

50 Power Cleans 155 / 105 lb

300 Double Unders

1 Mile Run

Metcon (No Measure)

Extra credit

Ring Muscle-ups

On the 2:00 x 5 Sets:

18 GHD Sit-ups

3-6 Ring Muscle-ups

Row

Row Intervals 3 [OPTIONAL]

3 Rounds:

3 Minutes (24 Strokes Per Minute)

2 Minutes (26 Strokes Per Minute)

1 Minute (28 Strokes Per Minute)

1 Minute (30 Strokes Per Minute)

Rest 4 Minutes Between Rounds.