CrossFit – Thu, Jan 18

CrossFit GonzStrong – CrossFit

Gala (Checkmark)

16:00-46:00

Saturday WOD

30 Minute EMOM

Minute 1: 15 Kettlebell Swings (70/53)

Minute 2: 50ft Single Arm Suitcase Carry (70/53) (each side)

Minute 3: 1 Round of Strict Cindy

Minute 4: Max unbroken V Ups

Minute 5: 1 Minute Recovery Bike

*Strict Cindy

5 Strict Pull Up

10 Push Up

15 Air Squat

EMOM 8 Minutes

4 Power Clean and Jerks (155/105) or 55-60% 1RM Power Clean and Jerk

Take 10 minutes to build to a heavy Back Squat (try making bigger jumps!)

-Then-

Take 85% of that single and hit for 3 singles

3 rounds

1000m Bike Erg

40 Abmat Sit Ups

-rest 3 minutes-

5 rounds

1000m Bike Erg

20 GHD Sit Ups