CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Ring Muscle-up Conditioning

On the Minute x 12 [6 Rounds]:

Minute 1: 15 Bar-Facing Burpees

Minute 2: “X” Ring Muscle-ups (bmups or pullups)
– This piece is very similar to the BMU piece we completed on 7/11/22.

– Burpees should be completed by the 50s mark. Reduce reps if needed.

– Complete as many ring muscle-ups as you’d like each round with as many breaks as you’d like. You could do 1 big set or a few small sets depending on your capacity.

– Score: Total Ring Muscle-upsĀ (have to complete 15bfb to score the ring muscle ups)

Metcon (Time)

“Over The Top”


5 Rounds For Time:

30/21 Calorie Row

5 Dumbbell Box Step Overs

30 AbMat Sit-ups

5 Dumbbell Box Step Overs

Dumbbells: 50 / 35 lb’s

Box: (24″/20″)
– Conditioning Category: Grindy Threshold

– Row: Cals should be completed in less than 2:00 each round.

– DB Box Step Overs: Perform with 2 dumbbells held down by the sides. Reps should be completed in less than 30s.

– Sit-Ups: Reps should be completed in less than 1:00.

– Score: Total time.

– Aim to complete the box step-overs unbroken each time we make our way back to this station.

– Push the pace for the majority of the row. Dial back that pace for the last few cals to prepare for the box step-overs that follow.

– Let the pace of the abmat sit-ups be what it is based on the movements around it. There isn’t a ton of time to be made up here. Just make the main goal to stay moving.


– Reduce Cals (< 2:00 Effort)
– 21/15 Cal Ski, Assault/Echo Bike, or Air Run

– 30/21 Cal Bike Erg

– 400m Run


– Reduce Loading/Box Height

– 5 Double Dumbbell Step Back Lunges


– Reduce Reps

Metcon (No Measure)

Extra credit

Beast Accessory

3-4 Sets:

A. Ring Plank Hold (60-90 Seconds)

B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)

C. 8-12 Seated Dumbbell Reverse Fly

*Repeat from 7.19.22

D-Ball [Part 1]

For Time:

30 D-Ball Cleans 150 / 100 lb

*Rest 5:00, Then Complete Part 2

D-Ball [Part 2]

For Max Time:

D-Ball Bear Hug Hold 150 / 100 lb

*5:00 Time Cap