3/17/22

CrossFit GonzStrong – CrossFit

Metcon (Time)

Recovery wod Thursday

60 wall balls

50 db step ups

40 kbs

30 kb high pulls

20 db frt sqts

10 renegade rows

Weight your choice: recovery weight…no rx today

Metcon (No Measure)

Saturday wod

Squat clean and split jerk

Build to a heavy double

“DogfighT”

5 Rounds:

12 Deadlifts 115 / 85 lb

12 Bar-Facing Burpees

Directly Into…

5 Rounds:

9 Hang Power Cleans 115 / 85 lb

9 Box Jumps (24″/20″)

Directly Into…

5 Rounds:

6 Push Jerks 115 / 85 lb

6 Burpee Box Jumps (24″/20″)

Time Cap: 30 Minutes

Extra credit

Rope Climb Conditioning

For Time:

4-3-2-1 Rope Climbs (15ft.)

After Each Set:

250-ft. Farmers Carry 50 / 35 lb’s