CrossFit GonzStrong – CrossFit

One at a time (Time)

“One At A Time”

1 Round For Time:

30 Burpee Box Jump Overs (24″/20″)

30 Power Clean and Jerks 155 / 105 lb

30 Burpee Box Jump Overs (24″/20″)



1. Let’s treat the first set of burpee box jump overs as the buy-in.

2. Quick singles, alternating between quick sets of 3 and singles, or sets of 5 are some potential options for how we could approach the 30 clean and jerks. Let’s choose the strategy that will allow us to keep moving throughout and also keeps some gas in the tank for our final 30 burpee box jump overs.

3. Let’s ease our foot onto the gas pedal during our final 30 burpee box jump overs making our last 10 reps our fastest reps of the workout.

Metcon (5 Rounds for time)

Barbell Cycling

On the 1:30 x 5 Sets:

30 Double-Unders

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks