Fran complex

CrossFit GonzStrong – CrossFit

Body : Warm-up (No Measure)

Body Armor

3 Sets of 7:

Tempo Seated Good Mornings

3 Sets of 15:

Glute Bridges

Front squat comp

Front Squat

On the 1:30 x 7 Sets

On the 0:00: 3 Reps

On the 1:30: 1 Rep

On the 3:00: 3 Reps

On the 4:30: 1 Rep

On the 6:00: 3 Reps

On the 7:30: 1 Rep

On the 9:00: 12 Reps

Fran complex (Time)

Conditioning

“Complex Fran”

For Time:

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 Thrusters (115/85)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 Thrusters (115/85)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 Thrusters (115/85)

Metcon (No Measure)

EXTRA WORK…after 🎉 party!

Handstand Walk Practice

15 Minute Recovery row/bike

On the 3-6-9-12 minute

1 Minute of Handstand Walk Practice

Odd-Object Conditioning

On the 0:00

For Time:

30 Toes to Rings

25/20 Calorie Assault Bike/row

15 Slam ball Cleans (100/60)

*7 Minute Time Cap

On the 8:00

For Time:

15 Kipping Paralette Handstand Push-ups (14″/8′)

25/20 Calorie Assault Bike/rpw

100′ Slamball Carry (100/60)