WOD

04/08/2019

By April 1, 2019 No Comments

CrossFit Gonzo – CrossFit

Warm-up

Warm Up (No Measure)

2 rds

4 Front Squat w/bar resting 5 sec @ bottom

4 Sotts Press with Bar

6 Hanging Scap Retractions

6 Push Ups

20 High Kicks on each leg

Weightlifting

Front Squat (5rep Max)

Back Squat (1 Set Max Reps)

Of your 5RM front squat

Metcon

Metcon (Time)

5rds

5 Strict pull ups

10 DB Push Press 50/35s

100m Sprint

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