COVID 15

CrossFit GonzStrong – CrossFit

Warm-up (No Measure)

30 slow db front squats

30 slow db strict press

Max out dips

Metcon (Time)

21-15-9

Hand squat cleans/db hang sqt clns

Kettlebell swings (you can use a db too)

Directly into

3 rounds

15 db power cleans

12 sh2oh

9 thrusters

Metcon (Time)

Wod with no weight

3 rounds

100 singles

50 russian twist

50 crunches

25 situps

400mrun