CrossFit – Thu, Dec 15

CrossFit GonzStrong – CrossFit

Active Recovery (Time)

Option A:Active Recovery WOD

4 Rounds Not For Time:

80 Double Unders

50 AbMat Sit-ups

4-3-2-1 Rope Climbs (15ft.)

The syd special (Time)

Option B

Lift Snatch Complex

For Max Load:

1 Hang Power Snatch

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

The Syd Special”



[On the 0:00]

12-9-6:

Power Snatch 115 / 85 lb

Bar Muscle-ups

[On the 10:00]

21-15-9:

Power Snatch 75 / 55 lb

Chest to Bar Pull-ups