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