7-on-7

CrossFit GonzStrong – CrossFit

ST: Metcon (No Measure)

Snatch Technique [A]

On the 1:30 x 5 Sets:

2 Snatch Drops

2 Tall Snatches

Frontsqt:10-8-6-4-2

10-8-6-4-2

On the 3:00 x 5 Sets:

Set 1: 10 Reps

Set 2: 8 Reps

Set 3: 6 Reps

Set 4: 4 Reps

Set 5: 2 Reps
Building

Metcon (AMRAP – Rounds and Reps)

Conditioning

“7-on-7”

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (185/135)

200m run

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (155/105)

200m run

16 Toes to Bar
It is a heavy frint sqt