CrossFit – Thu, Dec 14

CrossFit GonzStrong – CrossFit

Tim Tam (Time)

Saturday WOD

For Time

1 mile run

15 Rounds of Cindy

1 mile run

500 row (recovery)

* 100ft Handstand Walk

35 GHD Sit Ups

500 row (recovery)

50ft Handstand Walk

35 GHD Sit Ups

500 row (recovery) 100ft Handstand Walk 35 GHD Sit Ups

500 row Ski has to be above a 2:00/2:10 pace per 500m row

Recovery wod 12/14/23 (Checkmark)

Buy in

30 db box step ups ( you choice weight and box)

Then start on the top of the next min at do

Emom 20 mins

Min 1: 8-10 burpees

Min2: 12 slam balls

Min3: 8-10 wall balls

Min 4: 12 goblet squats

Min:5 rest

(You choose your weights and sizes of box)

When 20 mins is over you have a buy out:

30 db step ups