CrossFit – Thu, Jan 12

CrossFit GonzStrong – CrossFit

Metcon (Time)

Option A

Option B: Active Recovery WOD

https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-snatch-cycling.mp4

10 Rounds For Quality:

3 Box Jumps (30″/24″)

6 Dumbbell Power Snatches 70 / 50 lb

9 Hand Release Push-ups

15/12 Calorie Bike Erg

Metcon (Checkmark)

Option B

Saturday Wod

Strict Handstand Push-up Benchmark



Max Unbroken Strict Handstand Push-ups

Squat Snatch



Build To A 1RM

“Double or Nothing”



For Time:

30 Snatches 115 / 85 lb

200 Double Unders

1 Mile Run

Time Cap: 20 Minutes