CrossFit Gonzo – CrossFit
Warm-up
Barbell Warm Up (No Measure)
Barbell Warm Up
2rds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Semi-Stiff Legged Deadlifts
5 Front Squats
Box Jumps (3rep in (6min))
Work to highest 3 rep, One step
Weightlifting
Hang Power Clean (3RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
7 Alt. DB Power Snatch 50/35
50ft Single Arm Walking DB Lunge