CrossFit – Thu, Apr 11

CrossFit GonzStrong – CrossFit

Recovery Wod (Time)

3 rounds

800m jog

Rest 2 mins

Reuben Sandwhich (Time)

Saturday wod

*Do a set every 2 minutes.

12 Tempo Front Squat @60-65%

12 Tempo Front Squat @60-65%

12 Tempo Front Squat @60-65%

12 Tempo Front Squat @60-65%

*Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.

****Build off feel. Keep a little in the tank.

2 sets

400m Run

10 Single Arm Dumbbell Burpee Clean and Jerks (50/35) (5 each arm)

100 yard Dumbbell Farmer Carry (1×50/35) (50 yards each arm)

-rest 2 minutes-

500m Row

10 front squats (135/95)

100 yard farmers carry (2×50/35)

-rest 2 minutes b/t sets-