6/30/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Option A: Active Recovery WOD

6 Rounds:

1 Minute AbMat Sit-ups

1 Minute Farmers Carry (10 Meters)

1 Minute Box Jumps (24″/20″)

1 Minute Shuttle Runs (10 Meters)

1 Minute Step Back Lunges

1 Minute Rest

Farmers Carry: 50 / 35 lb’s

Choose a recovery easy weight

Metcon (No Measure)

Deadstop Deadlifts

For Total Load:

5 Sets of 4

“Cross Breeze”

For Time [35 Minute Cap]: 


200 Meter Run

20 Double Unders

2 Power Snatches

Rest 1 Minute

400 Meter Run


40 Double Unders


4 Power Snatches

Rest 1 Minute

600 Meter Run

60 Double Unders

6 Power Snatches

Rest 1 Minute

800 Meter Run

80 Double Unders

8 Power Snatches

Rest 1 Minute

1,000 Meter Run

100 Double Unders

10 Power Snatches

Barbell: 115 / 85 lb