20
Dec
12/21/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
All Percentages Based Off 1RM Strict Press
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68%
Rest 2-3 Minutes Between All Sets.
Metcon (AMRAP – Reps)
[All Percentages Based Off 1RM Back Squat]
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68% max score
Rest 1-3 Minutes Between All Sets.
Death race (Time)
Death race
5 Rounds For Time:
15/12 Calorie Echo Bike
10 Burpees
BENCHMARK WORKOUT: We are setting a new standard today with the Echo bike being the “Rx” bike.
CONDITIONING CATEGORY: Sprinty Threshold
BIKE: Less than 1:30.
BURPEES: Less than 1:00.
SCORE: Time
15/12 CALORIE ECHO BIKE
– 15/12 Cal Assault Bike
– 15/12 Cal Air Run
– 21/15 Cal Row
– 21/15 Cal Erg Bike
Metcon (No Measure)
Extra credit
15 Rounds [30 Minute Cap]:
200 Meter Run
Max Strict Handstand Push-ups