CrossFit – Fri, Jun 23

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CrossFit GonzStrong – CrossFit

Deadlift build to 1 heavy rep (Weight)

Deadlift



Heavy Single

Practical Joker (Time)

“Practical Joker”



10-9-8-7-6-5-4-3-2-1:

Deadlifts 225 / 155 lb

Toes to Bar

Directly Into…

1,000/800 Meter Row

Time Cap: 15 Minutes

Extra 6/23/23 (Checkmark)

Handstand Walk + Clean & Jerk

Extra

AMRAP 3 x 3 Sets:

100ft. Handstand Walk

Max Clean & Jerks

Rest 1-2 Minutes Between Sets

Set 1: 75% 1RM

Set 2: 78% 1RM

Set 3: 81% 1RM

Skill Conditioning



5 Rounds For Time:

60 Crossovers

400/300 Meter Ski Erg

20 Single Leg Squats (Alternating)