9/13/21

CrossFit GonzStrong – CrossFit

Diamond in the rough (Time)

“Diamond In The Rough”

10-8-6-4-2:

Ring Muscle-ups

Devil’s Press 50 / 35 lb’s

Dumbbell Box Step-Overs (24″/20″)

Metcon (Time)

Extra credit

Run: Long [OPTIONAL]

3 Sets:

1 Mile at Moderate Pace

3 Minutes Rest Between Sets.

2 Sets:

1200 Meters at Moderate Pace

3 Minutes Rest Between Sets.

5 Sets:

60 Meters at Sprint Pace

1 Minute Rest Between Sets.