CrossFit GonzStrong – CrossFit

Metcon (Weight)

Unbroken Barbell Cycling

On the 3:00 x 5 Sets:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

– Working unbroken sets of “DT”, which has shown up at the CrossFit Games several times in the past in different variations

– Choose weights that are challenging, but ones that allow for 27 unbroken reps each round

– You have the option to stay at one weight across or to build to a heavy complex

– Enter the weight used for each the 5 sets, with your score being the maximum load lifted unbroken

– You can pause in the hang, front rack, overhead, but the bar shouldn’t pause on the ground

Runnit back (Time)

“Run It Back”

On the 4:00 x 6 Rounds:

6 Bar Muscle-ups

12 Alternating Dumbbell Snatches 70 / 50 lb

400 Meter Run

– Working intervals today that balance out gymnastics, weightlifting, and cardio

– Round begin every 4 minutes [0-4-8-12-16-20]

– Enter all 6 times today, with your score being the slowest round

– These rounds should take 3:30 or less to complete, giving you at least 30 seconds of rest between sets

– Choose a bar muscle-up number you can complete in under 45 seconds

– Alternate arms every rep on the snatches

– This should also be a weight that you can complete in under 45 seconds

– Adjust the reps or run distance as needed to stay under the 3:30 per round mark



1. With your score being the slowest of the 6 rounds, look to find a sustainable speed from the very beginning. It can almost be helpful in workouts like this to declare your first round as your slowest time of the day.

2. Push the inside movements and find a steady run pace. The difference makers of this workout isn’t the running, it’s the efficiency and speed on the muscle-ups and snatches. Run at a pace that allows you to thrive on the next round of higher priority movements.



– Reduce Reps

– 2x Chest to Bar Pull-ups


– 500/400 Meter Row

– 1k Bike Erg

– 25/18 Calorie Echo or Assault Bike