CrossFit Gonzo – CrossFit
Warm-up
Row Off Warm up (No Measure)
Partner Up!
4rds
Each partner rows 100m and must stop rowing between 75-80m mark. Price is Right rules. If both partners go over both have to do 2x wall balls. The normal penalty for losing your partner row off is 10 Wall Balls 20/14. If both partners tie, nobody does wall balls. If both partners hit 100m the coach has to do 20 Wall Balls
Weightlifting
Back Squat (5×1)
5 attempts at squatting a heavy single.
Back Squat (3x 10 sec Walkouts using todays final weight)
Set 1 @ 100%
Set 2 @ 102.5%
Set 3 @ 105%
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups