Wisemen

CrossFit GonzStrong – CrossFit

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

Wise men (AMRAP – Rounds and Reps)

Conditioning

“Wise Men”

AMRAP 3:

Max Rounds of Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (185/135)

1 Round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Metcon (No Measure)

After party

3 Giant Sets:

8 Banded Stiff-Legged Deadlifts

16 Psoas March Steps (8 Each Leg)

24 GHD Sit-ups
No pressure dont have to do it