8/25/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Rounds and Reps)

Option A: All About The Benjamins”

AMRAP 30:

100 AbMat Sit-ups

100 Push-ups

100 Reverse Lunges

Every 3 Minutes [Starting at 0:00]:

100 Meter Farmers Carry 50 / 35 lb’s

Metcon (Time)

Option B: Saturday Workout

Squat Snatch

5 Sets of 3 @ 65-70% of 1RM Squat Snatch 78LB – 84LB

“Nail Tech”

https://ctstorageprod.blob.core.windows.net/videos-coaching/pull-up-grip.mp4

For Time:

1,000/800 Meter Row

30 Front Squats 95 / 65 lb

30 Pull-ups

Rest 3 Minutes

1,000/800 Meter Row

40 Push Press 75 / 55 lb

30 Pull-ups

Rest 3 Minutes

1,000/800 Meter Row

50 Thrusters 45 / 35 lb

30 Pull-ups

Time Cap: 30 Minutes