WOD

06/15/2019

By June 8, 2019 No Comments

CrossFit Gonzo – CrossFit

Warm-up

Dynamic Warm Up Day #4 (No Measure)

1-3rds

:25 Static Plank Holds

:15 R / :15 L Cpt Morgan with Vertical Support

30ft Leg Cradle Lunge with Lateral Flexion and Extension

2 Seesaw Walk to Vertical Jump R/L +1 Jump = 1 rep

Weightlifting

Farmer’s Carry (50ft…max weight)

6 attempts to carry as much weight as possible from point A to point B. You can rest as needed along the way.

Metcon

Gonzo Crippler (Time)

30 Bodyweight Back Squats

1 mile run for time

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