CrossFit Gonzo – CrossFit
Warm-up
Gymnastics
Strict Ring Dip
4,4,3,3,3
Dip Negatives
4x 3sec down
Strict Muscle Up
Bear to Bridge 5,4,3,2,1,
Overhead Opener 5x30sec
Toe Spot Ring Muscle Up 1,2,3,4,5
Metcon
Metcon (Time)
5rds
10 Thrusters 95/65
20 Russian Twist 35/25
30 Double Unders