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