CrossFit – Thu, Aug 3

Announcements

Competition November 11th

The Forge: Team Comp

male/male female/female

intermediate and scaled

$125 a team plus tax and fees (early bird) for the first 10 teams then $140 after that

Come out and Play! Link below:

https://competitioncorner.net/events/11011/details

Ask Lyanne if you have questions.

CrossFit GonzStrong – CrossFit

Booty n Abs (AMRAP – Rounds and Reps)

20 min AMRAP

200m Run

10 Toes to Bar

15 front Squats (95/65)

*every 50m is 1 rep

Starscream (No Measure)

5 Banded Back Squat @ 6/10 RPE

5 Banded Back Squat @ 7/10 RPE

5 Banded Back Squat @ 8/10 RPE

5 Banded Back Squat @ 8.5/10 RPE

5 Banded Back Squat @ 8.5/10 RPE

Partner Workout:

4 sets (1 set every 6 minutes)

50/40 Calorie Echo Bike

40 Double Dumbbell Thrusters (2×50/35)

Individual Option:

4 sets (1 set every 6 minutes)

25/20 Calorie Echo Bike

20 Double Dumbbell Thrusters (2×50/35)