CrossFit – Thu, Mar 28

CrossFit GonzStrong – CrossFit

Rub recovery (Time)

300m at RPE8.5, 45 Sec Rest

400m at RPE6.5, 90 Sec at Rest

500m at RPE6.5, 90 Sec Rest

600m at RPE5, 90 Sec at Rest

500m at RPE6.5, 90 Sec Rest

400m at RPE6.5, 90 Sec at Rest

300m at RPE8.5

Recovery metcon (Time)

Buy in 400 m run

2 rounds

50 air squats

40 lunges

30 situps

20 pushups

Buy out 400m rub

Metcon (Time)

Saturday Workout

8 Tempo Front Squat @60-65%

8 Tempo Front Squat @60-65%

8 Tempo Front Squat @60-65%

8 Tempo Front Squat @60-65%

*Rest 3 Min between sets.

**Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top

20 Dumbbell Death March @7-8/10 RPE

20 Dumbbell Death March @7-8/10 RPE

20 Dumbbell Death March @7-8/10 RPE

Chief Level: Mr. Smith Wizard’s World

Partition as desired

6 Legless Rope Climbs

24 Devil’s Press (2×50/35)

48 Shuttle Runs (50ft)