CrossFit – Wed, Jul 12

CrossFit GonzStrong – CrossFit

Back sqts to 83% (Weight)

Back Squat



Set 1: 1 Back Squat @ 70%

Set 2: 1 Back Squat @ 78%

Set 3: 3 Back Squats @ 83%

Set 4: 3 Back Squats @ 83%

Set 5: 3 Back Squats @ 83%

Set 6: 3 Back Squats @ 83%

Set 7: Max Back Squats @ 83%

Rest 1-2 Minutes Between Sets

Marco (Time)

3 Rounds for Time

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters (135/95 lb)
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here

Extra 8/11/23 (Checkmark)

Extra

Push Jerk



Heavy Single

Row Conditioning



For Total Time:

1,500 Meter Row, Rest 2 Minutes

1,200 Meter Row, Rest 2 Minutes

900 Meter Row, Rest 2 Minutes

600 Meter Row, Rest 2 Minute

300 Meter Row

Empty Barbell Burnout



AMRAP 10:

10 Strict/Push Press*

10 Barbell Curls

10 Front Rack Lunges

Barbell: 45 / 35 lb

*Alternate Between Strict Press & Push Press