CrossFit Gonzo – CrossFit
Warm-up
400m Run
20 Banded Good Mornings
Weightlifting
Deadlift (Work up to Heavy 5rep)
Not necessarily a max
Metcon
Metcon (Time)
6rds
5 Power cleans
25 Rower Cals
Ascending it weight.
Men: 135, 155, 175, 185, 195, 205
Women: 75, 85, 95, 105, 115, 125