3/31/22

CrossFit GonzStrong – CrossFit

Metcon (Time)

Optional Active Recovery

For Time:

500 Meter Row

21 Lateral Burpees Over Rower

500 Meter Row

18 Lateral Burpees Over Rower

500 Meter Row

15 Lateral Burpees Over Rower

500 Meter Row

12 Lateral Burpees Over Rower

500 Meter Row

9 Lateral Burpees Over Rower

500 Meter Row

6 Lateral Burpees Over Rower

500 Meter Row

3 Lateral Burpees Over Rower

500 Meter Row

Metcon (No Measure)

Saturday WOD

Clean & Jerk Ladder

For Time [13 Minute Cap]:

10 Reps @ 52%

8 Reps @ 60%

6 Reps @ 69%

4 Reps @ 77%

2 Reps @ 85%

“Honey Nut”

https://www.youtube.com/watch?v=cQ9wKbiMsE8

For Time [20 Minute Cap]:

10-9-8-7-6-5-4-3-2-1 Clusters 95 / 65 lb

200 Meter Run

Extra Credit

Rope Climbs

For Time [10 Minute Cap]:

90 Burpees to Target (6″)

On the Minute [Starting at 0:00]:

1 Rope Climb (15-ft.)

Odd Object Conditioning

For Time:

300-ft. Sled Push 135 / 105 lb

300-ft. Sled Push 90 / 70 lb

300-ft. Sled Push 45 / 35 lb

300-ft. Sled Push (Empty)