CrossFit – Thu, Jul 6

CrossFit GonzStrong – CrossFit

Out of hand (Time)

Option A “Out Of Hand”



5 Rounds For Time:

400 Meter Row

300ft. Farmers Carry 50 / 35 lb’s

200 Meter Run

10 Deadlifts 225 / 155 lb

Down in flames (Time)

SATURDAY WOD

Squat Clean



8 Sets For Time:

5 Bar-Facing Burpees

3 Unbroken Squat Cleans @ 60%

*Every Break: 30 Second Penalty

Strict Weighted Ring Dip



Build To A Heavy Set of 3

”Down in Flames”



4 Rounds:

15 Wallballs 20 / 14 lb to 10/9ft

10 Push-ups

500/400 Meter Echo Bike

[400 Meter Run]

3 Rounds:

15 Wallballs 20 / 14 lb to 10/9ft

10 Push-ups

500/400 Meter Echo Bike

[400 Meter Run]

2 Rounds:

15 Wallballs 20 / 14 lb to 10/9ft

10 Push-ups

500/400 Meter Echo Bike

[400 Meter Run]

1 Round:

15 Wallballs 20 / 14 lb to 10/9ft

10 Push-ups

500/400 Meter Echo Bike

Time Cap: 30 Minutes

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 15 Air Squats

PUSH-UPS

– Reduce Reps

– Box Push-Ups

– Knee Push-Ups

500/400 METER ECHO BIKE

– Reduce Meters

– 500/400 Meter Assault Bike

– 400/350 Meter Bike Erg

– 250/200 Meter Row

– 200m Run

– 8 Shuttle Runs (25ft Out + 25ft Back)

400 METER RUN

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run

Gymnastics Conditioning



7 Rounds For Time:

21 GHD Sit-ups

1 Rope Climb (15ft.)

*Rope Climb Starts Seated