Long haul

CrossFit GonzStrong – CrossFit

Beast builder thrusters (Weight)

Beast Builder

On the Minute x 7:

Thrusters

Minute 1: 115/85

Minute 2: 135/95

Minute 3: 155/105

Minute 4: 155/105

Minute 5: 155/105

Minute 6: 135/95

Minute 7: 115/85

Metcon (Time)

Long Haul”

2 Rounds For Time:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row/800mrun

Dumbbell: 50/35

Box: 24″/20″
I messed up!! The run was supposed to be a 800m run not a 400m run.

Metcon (No Measure)

Midline

3 Rounds:

30 Seconds Kettlebell Russian Twist

Rest 15 Seconds

30 Seconds Weighted Superman Hold

Rest 15 Seconds

30 Seconds Medicine Ball Climbs

Rest 1 Minute