CrossFit – Thu, Sep 7

Announcements

Competition November 11th

The Forge: Team Comp

male/male female/female

intermediate and scaled

$125 a team plus tax and fees (early bird) for the first 10 teams then $140 after that

Come out and Play! Link below:

https://competitioncorner.net/events/11011/details

Ask Lyanne if you have questions.

CrossFit GonzStrong – CrossFit

Metcon (Time)

Emom 10 mins

min 1: 12 burpees

min 2: 20/15 Cal row

into

800m run

into

3 rounds

20 jumping bmups off a box

15 pushups

The Coliseum (Time)

Saturday wod

3 Snatch @ 5.5/10 RPE

2 Snatch @ 6/10 RPE

1 Snatch @ 6.5/10 RPE

3 Snatch @ 5.5/10 RPE

2 Snatch @ 6/10 RPE

1 Snatch @ 6.5/10 RPE

1 Snatch @ 6.5/10 RPE

1 Snatch @ 6.5/10 RPE

2 Clean and Jerk @ 5.5/10 RPE

2 Clean and Jerk @ 6/10 RPE

1 Clean and Jerk @ 6.5/10 RPE

2 Clean and Jerk @ 5.5/10 RPE

2 Clean and Jerk @ 6/10 RPE

1 Clean and Jerk @ 6.5/10 RPE

1 Clean and Jerk @ 6.5/10 RPE

1 Clean and Jerk @ 6.5/10 RPE

20 Back Rack Barbell Step Up @ 5.5/10 RPE

20 Back Rack Barbell Step Up @ 6/10 RPE

20 Back Rack Barbell Step Up @ 6.5/10 RPE

20 Back Rack Barbell Step Up @ 7/10 RPE

Saturday WoD

5 sets

21 Shoulder Press (75/55)

21 Toes to Bar

-rest 0:90 b/t sets-