WOD

06/13/2019

By June 6, 2019 No Comments

CrossFit Gonzo – CrossFit

Warm-up

Upper Body Warm Up #1 (No Measure)

1rd

6 In and Out I Y T with orange band

15 Band Pull Aparts

6 Band Snatches

2rds

Using a Dumbell:

8 Squat Snatches

4+4 Waiters Lunge

20 Mountain Climbers

Weightlifting

Close Grip Bench Press (Work up to Heavy Triple)

Metcon

Metcon (AMRAP – Reps)

EMOM for 16min:

Min 1- 12 Wall Balls

Min 2- 14 Alt. DB Power Snatches 50/35

Min 3- 6 Burpee Box Jump Overs 24/20

Min 4-:30sec Quick Feet to Plate 15*

*Score will be Quick Feet to Plate Reps

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