9/18/20

CrossFit GonzStrong – CrossFit

Warm-up (No Measure)

10 mins to get:

8 unbroken sets of max strict hasps

Metcon (Time)

Liter Box: 30 min time cap

3 rounds

3 burpee box jump

6 double db squats (45’/35) (50/25)

9 deadlifts (155/105)

(600m run) 50/30 cal row

3 rounds

3 burpee box jump

6 double db squats (45’/35) (50/25)

9 deadlifts (155/105)

(600m run) 50/30 cal row

3 rounds

3 burpee box jump

6 double db squats (45’/35) (50/25)

9 deadlifts (155/105)
*Want to focus on unbroken sets

*move at a steady pace

*Start smart finish STRONG

Metcon (No Measure)

*After workout if you have time**

5 rounds

200 m (Run) or :45 sec row

50 feet handstand walk or bear crawl