13
Jul
7/14/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
Option A: Active Recovery WOD
5 Rounds x AMRAP 4:
30/20 Calorie Row or bike
30 x 10-Meter Shuttle Runs
Max Toes to Bar
Rest 4 Minutes Between Rounds.
Metcon (No Measure)
“Uphill Battle”
Bench Press
For Total Load:
5 Sets of 3
AMRAP 15
Buy-In: 1 Mile Run
In Remaining Time…
2 Push-ups
2 Wallballs
4 Push-ups
4 Wallballs
…
Add 2 Reps Every Round
Medicine Ball: 30 / 20 lb to 10/9ft.
Lunge + Handstand Push-up
For Time:
100ft. Dumbbell Front Rack Lunge
21 Deficit Handstand Push-ups
100ft. Dumbbell Front Rack Lunge
15 Deficit Handstand Push-ups
100ft. Dumbbell Front Rack Lunge
9 Deficit Handstand Push-ups
Dumbbells: 50 / 35 lb’s
Deficit: (3.5″/2″)