24
Mar
Clovid Day 3
CrossFit GonzStrong – CrossFit
Warm-up
Metcon (No Measure)
Time Cap 7mins
50 db strict press (30 Strict hspus or 30 hspus)
50 sit ups
Metcon
Clovid 3.0 (AMRAP – Rounds and Reps)
3 rounds
5 min amrap
30 DUS (single)
12 Dumbbell powercleans
6 db burpees jumpovers
20-15 reps double db sh2 oh (depends on the weight you have will determine your rep scheme)
Rest 5 mins do it again
*you only have 5 mins you want a weight that is going to keep you moving. You dont want to go to heavy or else you’re resting too much. 5mins of hard work then 5 mins of rest!