CrossFit – Thu, Jan 25

CrossFit GonzStrong – CrossFit

Recovery 1/25/24 (Checkmark)

4 rounds

12 goblet squats

12 push ups

12 burpees

200 m run

*your choice with weight

*after workout a nice and easy 20 min bike

Clark Kent (3 Rounds for time)

Saturday workout

Partner Workout:

3 sets:

400m Run (together)

40/32 calorie row(split)

20 Bar Muscle-Ups (split)

-rest 4 minutes b/t sets-

Individual Version:

3 sets:

400m Run

20/16 calorie row

10 Bar Muscle-Ups

-rest 4 minutes b/t sets-

*time with out rest is your score

EMOM 8 Minutes

8 Power Snatches (115/80) or 40-45% 1RM Power Snatch

4 sets (1 set every 5 minutes)

10 Sandbag Clean to Shoulder (150/100)

100’ Sandbag Carry (150/100)

-easy recovery row b/t sets-