7/4/22

CrossFit GonzStrong – CrossFit

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

Metcon (Time)

Partner WOD

*buy in 800m run

4 rounds

20 devil presses (45/25)

40 db hang clean n jerks

60 burpees

*buy out 800m run

Metcon (No Measure)

Extra credit

Handstand Walk + Bar Muscle-ups

AMRAP 10:

30ft. Handstand Walk

1 Bar Muscle-up

30ft. Handstand Walk

2 Bar Muscle-ups

30ft. Handstand Walk

3 Bar Muscle-ups

…

Add 1 Bar Muscle-up Per Round.

Clean & Jerk

5-4-3-2-1:

Clean & Jerk

*Touch & Go Reps

*Rest As Needed Between Sets

Beast Accessory

3-4 Sets of 8-12 Reps:

A. Barbell Bent Over Rows

B. Barbell Good Mornings

C. Neutral Grip Dumbbell Curl

*Repeat from 6.14.22