3
Aug
8/4/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Rounds and Reps)
Recovery wod
Option A: Active Recovery WOD
5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks 50 / 35 lb
Rest 4 Minutes Between Rounds.
Metcon (AMRAP – Rounds and Reps)
Saturday wod
Thruster
Build To A Heavy Set of 5
“31 Heroes” [REPEAT]
[TEAMS OF 2]
AMRAP 31:
8 Thrusters 155 / 105 lb
6 Rope Climbs (15ft.)
11 Box Jumps (30″/24″)
Switch After 400 Meter Sandbag Run 50 / 35 lb