CrossFit Gonzo – CrossFit
Warm-up
800m Run
Clean Warm Up (No Measure)
4 Tall Power Cleans
4 Hang Power Cleans
4 Mid Shin Power Cleans
then:
add weight:
4 Thrusters
4 Hang Squat Cleans
4 Squat Cleans
Weightlifting
Power Clean (10×3 at 75-80% of 1RM)
Metcon
Metcon (Time)
5rds
30 KB Swings 70/53
10 Plate Flips 25/15