13
Apr
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