CrossFit GonzStrong – CrossFit

For load pullups (Weight)

Weighted Pull-Up

For Total Load:

5 Sets of 4

Fast break (Time)

“Fast Break”

10 Rounds For Time:

15/12 Calorie Row

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

Rest 1:00 Between Rounds.

*Score: Total Time Including Rest
– Conditioning Category: Threshold

– This will be a workout we repeat. Be sure to log your score so we can link it next time around.

– Row: Should be completed in 1:00 or less.

– Wallballs: Should be completed in 1:00 or less.

– Score: Total time including rest.

– Let’s make the wallballs the priority of this workout. We want to pus for unbroken sets or 1 break at MOST on these each round.

– We can decide our pace on the row based off our wallball capacity. If you are working on your wallballs, let’s row a little slower. If wallballs are your jam, let’s push ourselves on the row a bit.

– During your rest periods, really work to slow down your breathing with some deep breaths. Slowing the breath will help slow the heart rate.


– Reduce Cals

– 15/12 Cal Bike Erg

– 21/15 Cal Assault Bike,Echo Bike, or Air Run

– 12/9 Cal Ski

– 200m Run

– 15 x 10m Shuttle Runs


– Reduce Reps, Loading, or Target Height

– Single Dumbbell Thrusters

Metcon (No Measure)

Extra credit

Beast Accessory

3-4 Sets:

A. 8-12 x 45° Reverse Dumbbell Fly

B. 60-90s Side Plank

C. 8-12 x Staggered Hip Thrusts

Strict Handstand Push-up Stamina


400 Meter Rub

Max Unbroken Strict Handstand Push-ups

*Score: Total Reps