4/14/22

CrossFit GonzStrong – CrossFit

Metcon (Distance)

Optional Active Recovery

On the 3:00 x 10 Rounds:

500m row

Max Distance Farmer’s Carry 50 / 35 lb’s

Or

On the 3:00X 10 rounds

300 to 500m row and rest the remaining 3 mins

Sat: Metcon (No Measure)

Saturday workout

Clean & Jerk Complex

6-8 Sets:

1 Squat Clean + 1 Front Squat + 1 Split jerk

“Right Round”

For Time [30 Minute Time Cap]:

100 Double Unders

600m run or 50 Calorie Bike

5 Squat Cleans

80 Double Unders

500m run or 40 Calorie Bike

4 Squat Cleans

60 Double Unders

400m run or 30 Calorie Bike

3 Squat Cleans

40 Double Unders

300m run, 20 Calorie Bike

2 Squat Cleans

20 Double Unders

200m run, 10 Calorie Bike

1 Squat Clean

Barbell: 225 / 155 lb