CrossFit – Thu, Feb 8

Announcements

Bring a friend Friday February 9th! You will need them to like all our social media and schedule a No Sweat Intro!

CrossFit GonzStrong – CrossFit

Recovery 2/7/24 (Time)

3 rounds

400 meter run

20 push ups

20 jumping pullups

Burj Khalifa (Time)

Saturday wod

Time cap 30 mins

5 Rounds

2 Rope Climbs (first rep legless if possible)

10/8 Calorie Bike Erg

3 Wall Walks

10/8 Calorie Bike Erg

15 Chest to Bar Pull Ups

20 yard sled push (190/145)

20 Push Ups

10 Deadlift @ 65% 1 RM Deadlift

8 Deadlift @ 68-70% 1 RM Deadlift

6 Deadlift @ 70-73% 1 RM Deadlift

6 Deadlift @ 73-75% 1 RM Deadlift

4 Deadlift @ 85% 1 RM Deadlift

5 Bench Press @ 7.5/10 RPE

5 Bench Press @ 8/10 RPE

4 Bench Press @ 8.5/10 RPE

3 Bench Press @ 9/10 RPE

3 Bench Press @ 9.5/10 RPE

*7 Strict Weighted Pull Ups after each set.