CrossFit – Thu, Jan 4

CrossFit GonzStrong – CrossFit

Nick Parker and Elizabeth James (Time)

saturday wod

400m Run @ 80% effort

20/16 Calorie Echo Bike @ 80% effort

-rest 4 minutes-

400m Run @ 90% effort

20/16 Calorie Echo Bike @ 90% effort

-rest 4 minutes-

400m Run @ 80% effort

20/16 Calorie Echo Bike @ 80% effort

-rest 4 minutes-

400m Run @ 95% effort

20/16 Calorie Echo Bike @ 95% effort (just shy of all out)

EMOM 4 Minutes

5 Squat Cleans (135/95) or @50% or less of 1RM

-rest 1 minute-

EMOM 4 Minutes

4 Squat Cleans (185/125) or @60% or less of 1RM

-rest 1 minute-

EMOM 4 Minutes

3 Squat Cleans (225/155) or @75% or less of 1RM

Recovery wod 1/4/24 (Time)

5 rounds

800 m run

Rest 2mins

time cap 35 mins