CrossFit – Thu, Apr 18

CrossFit GonzStrong – CrossFit

Quarterfinal 25.1 (can be a recovery if you scale the weight) (AMRAP – Reps)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

Quarterfinal 24.4 & 24.3 (AMRAP – Reps)

24.4 Quarter final wod

complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

♀ 85, 125, 155, 165 lb

♂ 135, 185, 225, 245 lb

24.3 QUARTERFINAL WOD

3 rounds:

10 handstand push-ups

20 toes-to-bars

2 rounds:

10 strict handstand push-ups

5 rope climbs,15 feet

1 round:

10 chest-to-wall handstand push-ups

20 muscle-ups

Time cap: 15 minutes