CrossFit – Fri, May 17

CrossFit GonzStrong – CrossFit

That’s my secret captain, im always angry (Checkmark)

10 sets (1 set every 3 minutes)

14/12 Calorie Echo Bike (row or run)

14 Jumping Split Lunges (total)

7 Front Squats (135/95)

Back squats (Weight)

20 Back Squat @ 5/10 RPE

-rest as needed-

10 Minutes (every minute on the minute)

Min 1: 1 Back Squat @ 5.5/10 RPE

Min 2: 1 Back Squat @ 6/10 RPE

Min 3: 1 Back Squat @ 6.5/10 RPE

Min 4: 1 Back Squat @ 7/10 RPE

Min 5: 1 Back Squat @ 7.5/10 RPE

Min 6: 1 Back Squat @ 8/10 RPE

Min 7: 1 Back Squat @ 8.5/10 RPE

Min 8: 1 Back Squat @ 9/10 RPE

Min 9: 1 Back Squat @ 9.5/10 RPE

Min 10: 1 Back Squat @ 10/10 RPE

Extra 5/17/24 (Checkmark)

4 Sets

10 Standing Tricep Extension w/Band @ RPE 7

10 Seated Alternating Dumbbell Curl @ RPE 7