9/10/19

Announcements

Dinner and Drinks! Local Bar Sept 14th!

CrossFit GonzStrong – CrossFit

Bicep Curls (Also hammer curls 4×6)

4×6 (Each arm)

not fast

Pull-ups

Lunges (Backwards)

4×12

(ACROSS)

Metcon (Weight)

6 min time cap

Cash in: 800m wallball run

With remaining time you will find a one rep mx

Each partner will choose a lift either

Clean n jerk

Or

Complex

But every-time you left you must deadlift one rep before your lift. Every time you attempt a lift another deadlift will be added even if you fail a rep.

Score will be based on total amount of weight you and your partner successfully complete.