CrossFit Gonzo – CrossFit
Warm-up
2rds
5 Strict Pull Ups
6 4 Way Dead Bugs
6 Lunge and Twist
20 Banded Good Mornings
Weightlifting
Front Squat (4×10)
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
5 Front Squats @ 185/135
10 Box Jumps 24/20
20 KB Swings 53/35
RX + 205/145, KB 80/62