CrossFit – Tue, Mar 5

CrossFit GonzStrong – CrossFit

Now I eat success for breakfast skim milk (5 Rounds for time)

5 sets

15/12 Calorie Echo Bike

12 Dumbbell Deadlifts (2×50/35)

9 Dumbbell Hang Cleans (2×50/35)

6 Dumbbell Shoulder To Overhead (2×50/35)

-rest 1:1 b/t sets-

()

Barbell front rack step ups (Weight)

*Do a set every 2 minutes.

10 Barbell Front Rack Step Ups @ 7/10 RPE

10 Barbell Front Rack Step Ups @ 7.5/10 RPE

10 Barbell Front Rack Step Ups @ 8/10 RPE

10 Barbell Front Rack Step Ups @ 8.5/10 RPE

Extra 3/5/24 (Checkmark)

8 Supinated Bent Over Barbell Row @ 7-8 RPE

8 Supinated Bent Over Barbell Row @ 7-8 RPE

8 Supinated Bent Over Barbell Row @ 7-8 RPE

8 Supinated Bent Over Barbell Row @7-8 RPE

8 Supinated Bent Over Barbell Row @7-8 RPE

4 sets (1 set every 4 minutes)

500m Run @ 1 mile PR pace (2:30 time cap)

Pause Clean Pull + Power Clean + Hang Clean + Pause Split Jerk

Build to a heavy complex.