7/2/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
Active Recovery WOD
[8 Rounds For Total Reps]:
AMRAP 2:
Max Bike Calories
AMRAP 2:
30 Dumbbell Snatches 50 / 35 lb
15 Burpee Box Jump Overs (24″/20″)
*Pick Up Where You Left Off
*Score Is Bike Calories + Reps
Metcon (No Measure)
Saturday Wod
Power Snatch Conditioning
For Time:
15 Power Snatches
30 Box Jump Overs (24″/20″)
12 Power Snatches
24 Box Jump Overs (24″/20″)
9 Power Snatches
18 Box Jump Overs (24″/20″)
*Use Snatch Weights From 5/24/22
Weighted Pull-Up
For Total Load:
5 Sets of 5
“Do The Math”
On the 2:00 x 10 Rounds:
1 Rope Climb (15ft.)
15 Wallballs 20 / 14 lb to 10/9ft. Target
Max Calorie Row
*Score: Total Calories
Odd Object Conditioning
3 Rounds For Time:
30/24 Calorie Ski Erg
100ft. Sandbag Carry
30 Heavy Rope Double Unders
100ft. Sandbag Carry
Sandbag: 150 / 100 lb