CrossFit Gonzo – CrossFit
Warm-up
Whole Body Warm Up Day #1 (No Measure)
2 Steady Rounds:
Run 400m
15 Good Mornings 45/35lbs
10 Push-Ups
Weightlifting
Deadlift (5RM )
Deadlift (1×15 @ 80% of 5RM (Speed) 1 Every :30sec)
Metcon
Metcon (Weight)
5rds
Every 3min
200m Run + 1 Clean and Jerk
Score will be weight…RX is the run