WOD

05/15/2019

By May 8, 2019 No Comments

CrossFit Gonzo – CrossFit

Warm-up

Tabata

Air Squats

Push Ups

Tabata

KB Swings

Plank

Gymnastics

Strict Ring Dip

Toe or Box Assisted Dip

4,3,3,3,3

Dip Pulses

3×10

Strict Muscle Up

5×5 Slow Scap Retractions

3rds

Box Drill

3 Muscle Up Pull + 3 Muscle Up transition

Ring Transition 1×10

Strict Ring Dips 1×7

Metcon

Half Murph (Time)

For Time:

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

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