CrossFit – Thu, Jan 11

CrossFit GonzStrong – CrossFit

Recovery WOD 1/11/24 (AMRAP – Rounds and Reps)

20 min amrap

Cindy

5 pushups

10 push yps

15 airsquats

Miami Riverwalk (Time)

Saturday WOD

10 Rounds

5 Shuttle Runs (50ft)

10 V Ups

100ft Sled Push (145/125)

5 Devil’s Press (2×50/35)

10 Box Jumps (24/20)

100ft Farmer’s Carry (2×50/35)

Build to a moderate-heavy Snatch in 10 minutes or 5 singles.

-Then-

Take 70-75% of that heavy single and hit for 3 PERFECT singles.

Build to a moderate-heavy Clean and Jerk in 10 minutes or 5 singles.

-Then-

Take 70-75% of that heavy single and hit for 3 PERFECT singles.