CrossFit – Wed, Jul 5

CrossFit GonzStrong – CrossFit

Bench press heavy 3 reps (Weight)

Bench Press



Build To A Heavy Set of 3

Front squat (Weight)

Front Squat



Set 1: 8 Front Squats @ 65%

Set 2: 8 Front Squats @ 65%

Set 3: 8 Front Squats @ 65%

Set 4: 8 Front Squats @ 65%

Set 5: Max Front Squats @ 65%

Rest 1-2 Minutes Between Sets.

Bad reputation (AMRAP – Reps)

“Bad Reputation”



On the 3:00 x 5 Rounds:

Toes to Bar

Dumbbell Thrusters 50 / 35 lb’s

Max Calorie Echo Bike

Round 1: 18 Reps

Round 2: 15 Reps

Round 3: 12 Reps

Round 3: 9 Reps

Round 5: 6 Reps

Extra 7/4/23 (No Measure)

Rowing Intervals



3 Rounds:

1,000 Meter Row

Rest 2 Minutes Between Rounds.

Grunt Work



4 Rounds For Time:

20 Dumbbell Bench Press 70 / 50 lb’s

10 D-Ball Over Shoulder 150 / 100 lb