WOD

06/14/2019

By June 7, 2019 No Comments

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#

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