CrossFit Gonzo – CrossFit
Warm-up
Activation #3 (No Measure)
Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
5 Scap Retractions
2 Rounds, low intensity:
3 Strict Pull-Ups or ring rows
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups
Weightlifting
Deadlift (6×3 @ 82.5% of your Triple every :90sec)
Metcon
You can choose to do one or both…if both rest 5min between efforts. If one Quad Smash with a 45lb for some good mobility
1000m Row (Time)
Max Effort 1000m Row
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#