CrossFit GonzStrong – CrossFit

Metcon (Time)

Squat Snatch ladder

13 min time cap

For Time:

10 reps @ 55%

8 reps @ 63%

6@ 72%

4 @ 80%

2 @ 88%

The Manager (Time)

For Time:

150 Wallballs 20/14

BUT on the minute (Starting at 0:00) 30 DUs (or x1.5 Singles)


Wallballs: should be able to complete 20 or more unbroken. Reduce load if you need to

Double unders: Should be able to complete 50 plus reps unbroken. Reduce reps of cap practice at 30 seconds each minute if needed.

score: total time

– Choose a number of wallballs you’d like to complete each minute.

– You do not have to complete that goal number unbroken. For example, if your goal is 15, you could do 8-7 or 6-5-4 as long as your break is quick.

– Aim for 10-15 wallballs each minute.

– Make sure you transition quickly from the rope to the wall in order to maximize your time on the ball.

– Leave 5-10s to transition from your last wallball back to the rope. We suggest leaving 10s or more to transition in the first few rounds as the transition will naturally slow down as you get tired in the later rounds.


– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters


– Reduce Reps

– 30 Second Time Cap

– 45 Single Unders

Metcon (No Measure)

Extra Credit

On the 2:00 Until 300 feet:

15/12 Cal ECHO BIKE

Max distance Handstand walk