CrossFit Gonzo – CrossFit
Warm-up
Row Off Warm up (No Measure)
Partner Up!
4rds
Each partner rows 100m and must stop rowing between 75-80m mark. Price is Right rules. If both partners go over both have to do 2x wall balls. The normal penalty for losing your partner row off is 10 Wall Balls 20/14. If both partners tie, nobody does wall balls. If both partners hit 100m the coach has to do 20 Wall Balls
Weightlifting
Close Grip Bench Press (Build to Heavy Double)
Metcon
Metcon (Time)
21-15-9
Alt. DB Power Snatch 50/35 RX+ 65/45
Clapping Push Ups
Box Jumps