6/23/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Recovery

Option A: Active Recovery WOD

“Who-ville”

On the 2:00 x 15 Rounds:

5 Strict Pull-ups

10 Air Squats

15 AbMat Sit-ups

Max Calorie Row

*Score: Total Calories

Metcon (No Measure)

Saturday workout

Front Squat

For Total Load:

5 Sets of 4

“Chrimescene”

3 Rounds For Time:

500/400 Meter Row

21 Box Jump Overs* (24″/20″)

12 Front Squats 155 / 105 lb

*No Rebounding

Extra credit

Midline Conditioning

10 Rounds For Time:

30ft. Handstand Walk

200 Meter run

10 GHD Sit-ups (40″/37″)