9/14/21

CrossFit GonzStrong – CrossFit

Metcon (Time)

HOME WORKOUT

50 burpees

75 air squats

100 mountain climbers

75 air squats

50 push ups

100 sit ups

Ball dont lie (Time)

*in case we do have class in the afternoon

“Ball Don’t Lie”

Every 2 Minutes Until 150 Reps:

18/14 Calorie Row

Max Wallballs 20 / 14 lb

Metcon (Weight)

*just in case we have afternoon classes

Bench Press

4-4-3-3-2-2

Rest As Needed Between Sets.

All Percentages Based Off 1RM Bench:

Sets 1+2: 4 @ 80%

Sets 3+4: 3 @ 85%

Sets 5+6: 2 @ 90%