5/13/22

CrossFit GonzStrong – CrossFit

Metcon (Time)

Squat Snatch Ladder

For Time [13 Minute Cap]:

10 Reps @ 58%

8 Reps @ 66%

6 Reps @ 75%

4 Reps @ 83%

2 Reps @ 91%

Snake eyes (AMRAP – Rounds and Reps)

“Snake Eyes”

AMRAP 12:

3 Power Snatches 95 / 65 lb

3 Chest to Bar Pull-ups

3 Box Jumps (30″/24″)

6 Power Snatches 95 / 65 lb

6 Chest to Bar Pull-ups

6 Box Jumps (30″/24″)

…

Add 3 Reps Each Round

Metcon (Time)

Extra credit

Midline Conditioning

For Time:

50 Wallballs 20 / 14 lb to 10/9ft.

25 Medicine Ball GHD Sit-ups* 20 / 14 lb

500 Meter Ski Erg

*Women use a 6″ riser