Saturday

CrossFit GonzStrong – CrossFit

Warm-up

Capacity Builder

Metcon (Time)

Capacity Builder

5 Rounds For Time:

15/12 Calorie Echo Bike

2 Rope Climbs (15′)
SUBS

ASSAULT BIKE

*20/14 Calorie Row

*200m Run

ROPE CLIMB

*8 Strict Pull-ups

*Reduce Height

Metcon

“Space Needle” (Time)

For Time:

600 Meter Run

30 Chest to Bar Pull-ups

600 Meter Run

50 Alternating Dumbbell Power Snatches (70/50)

600 Meter Run

30 Chest to Bar Pull-ups

600 Meter Run
SUBS

600 METER RUN

750 Meter Row

40/30 Calorie Echo bike

CHEST TO BAR PULL-UPS

Reduce Reps

Chin Over Bar Pull-ups

Banded Chest to Bar Pull-ups

Ring Rows

Strict Pull-ups (20)