CrossFit – Thu, Jun 22

CrossFit GonzStrong – CrossFit

Recovery wod (Time)

Option B: “Interstellar”



5 Rounds For Time:

21/15 Calorie Echo Bike

12 Shuttle Runs

9 Thrusters 115 / 85 lb

Rest 1 Minute Between Rounds

Time Cap: 25 Minutes

RJ (Time)

Sat wod

Back Squat



Set 1: 5 Back Squats @ 65%

Set 2: 5 Back Squats @ 73% 1

Set 3: 5 Back Squats @ 78%

Set 4: 5 Back Squats @ 78%

Set 5: 5 Back Squats @ 78%

Set 6: Max Back Squats @ 78%

Rest 1-2 Minutes Between Sets.

“RJ”



5 Rounds For Time:

800 Meter Run

5 Rope Climbs (15ft.)

50 Push-ups

Time Cap: 45 Minutes

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and young daughter Kaila.