CrossFit – Mon, Jun 26

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CrossFit GonzStrong – CrossFit

Back squat build to a heavy 10 (Weight)

Back Squat



Build To A Heavy Set of 10

99 problems (Time)

“99 Problems”



For Time [Partition However]:

99 Calorie Row

99 Wallballs 20 / 14 lb to 10/9ft.

99 Burpees

Time Cap: 20 Minutes

Extra 6/26/23 (Checkmark)

Echo Bike + Squat Snatch



3 Sets x AMRAP 5:

2,000 Meter Echo Bike

Max Squat Snatches @ 78-81-84%

Rest 2 Minutes Between Sets.

Set 1: 78% 1RM

Set 2: 81% 1RM

Set 3: 84% 1RM

Grunt Work



[For Time]:

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

Double Dumbbell Bench Press

30ft. Single Dumbbell Overhead Lunge*

Dumbbells: 70 / 50 lb’s

*Alternate Arms Each Round

Skill Conditioning



4 Rounds x AMRAP 3:

75ft. Handstand Walk

15 Shuttle Runs

Max Deficit Handstand Push-ups (4.5″/3″)

Rest 2 Minutes Between Rounds.