CrossFit GonzStrong – CrossFit

Metcon (Weight)

Bench Press

For Total Load:

5 Sets of 5
– Barbell can be taken from a rack.

– Athletes can build or use the same weights across all sets.

– Rest as needed between sets.

– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

Cement shoes (AMRAP – Reps)

“Cement Shoes”

On the 3:00 x 7 Rounds:

400 Meter Run

1 Unbroken Set of Toes to Bar

*Score: Enter 7 Sets Of Toes To Bar Reps. Overall Score Is Total Reps.
– Conditioning Category: Threshold

– Run: Performed in 1:30-2:15.

– Toes To Bar: As soon as you come off the bar, the set is complete. Athletes should be able to complete at least 5 reps per round. Modify if needed.

– Aim to run your 400m in the same time each round.

– Pick a goal number of toes to bar reps you’d like to complete per round. This range is likely somewhere between 5-15 reps for most athletes.


– 500m Row

– 400m Ski

– 1000m Bike

– 300m Air Run


– Toes To As High As You Can

– Knees To Chest

– Weighted Sit-Ups

Metcon (No Measure)

Extra credit

Bar-Facing Burpees

On the 5:00 x 3 Sets:

30 Bar-Facing Burpees

Beast Accessory

3-4 Sets:

A. 8-12 Dumbbell Chest Fly

B. Reverse Hyperextension Hold (To Failure)

C. 8-12 Triceps Kickback