CrossFit Gonzo – CrossFit
Warm-up
3rds
10 Inch Worms
5+5 Plank to Press Up
5 Push Ups
15 Air Squats
Weightlifting
Shoulder Press (7×1 @85% of 1RM)
Metcon
Metcon (Time)
15-12-9
Back Squat 205/145
Strict pull ups
Box Jump 24/20
3rds
10 Inch Worms
5+5 Plank to Press Up
5 Push Ups
15 Air Squats
15-12-9
Back Squat 205/145
Strict pull ups
Box Jump 24/20