WOD

02/21/2019

By February 21, 2019 No Comments

CrossFit Gonzo – CrossFit

Warm-up

Makimba (No Measure)

15-10-5

Thrusters /with bar

Air Squats with activation band above knee

Burpees

Weightlifting

Back Squat (5@80%, 5 @85%, 5@90%)

Percentages of most recent 5rep…if you missed Monday hit a 5RM. Speed is KING or QUEEN…YAS!

Metcon

Metcon (Time)

21-15-9

DB Push Press 50/35

Plyo Push Ups off plate 45/25

Box Jump

Cal of Rower

11min Cap

Black Scaling (strongly encouraged) 15-12-9

White 15-10-5

Mobility

Coaches Choice

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