9/9/20

CrossFit GonzStrong – CrossFit

3-3-3 heavy unbroken complex (Weight)

Build to a heavy unbroken complex: Every 2 mins x5 rounds

3 Power Cleans

3 Front Squats

3 Push Jerks
Use these %:

set 1: 55%

set 2: 63%

set 3 68 %

sets 4&5 build to a heavy complex

UNBROKEN DONT PUT DOWN THE BAR!

20 questions (Time)

20 questions

for time:

20 power cleans

20 thrusters

20 push press

20 hang pwer snatches

20 over head squats

20 front squats

RX 95/65

*on the minute 5 burps
20 min time cap

-choose a weight that allows you to complete 25-30 reps un broken when fresh