Hot zone

CrossFit GonzStrong – CrossFit

Low hang pc 1pj 1sj (Build not but not too heavy )

On the 2:00 x 5 Sets:

1 Low Hang Power Clean

1 Push Jerk

1 Low Hang Squat Clean

1 Split Jerk

Back sqt 3-6-12 (12 reps with good form)

Back Squat

“3-6-12”

3 Reps

6 Reps

12 Reps

Hot zone (Time)

Conditioning

“Red Zone”

21-15-9-15-21:

Hang Power Snatch (75/55)

Thrusters (75/55)

Metcon (No Measure)

Extra credit if you have time

Body Armor

3 Rounds:

45 Seconds Banded Pull-Aparts

45 Seconds Hollow Rocks

45 Seconds Banded Tricep Extensions

45 Seconds Banded Good Mornings