Thursday

CrossFit GonzStrong – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

100m Dumbbell Farmers Carry (50’s/35’s)

10 Strict Toes To Bar

10 Dumbbell Box Step Overs (50’s/35’s)

40/28 Calorie Echo Bike or 50/35 Cal Row
SUBS

DUMBBELL FARMERS CARRY

-Reduce weight

-Use kettlebells

STRICT TOES TO BAR

-20 Abmat Sit-ups

-15 GHD Sit-ups

-15 Weighted Abmat Sit-ups