CrossFit Gonzo – CrossFit
Warm-up
Overhead Warm Up (No Measure)
3rds 30 sec on 30 sec off Handstand Holds
Then:
2rds
200m Run
20 Hollow Rocks
20 Mountain Climbers
Weightlifting
Shoulder Press (5×3 build to heavy)
L Sit DB Press (3×15)
Metcon
Metcon (Time)
15-12-9
Back Squats 185/135
Ring Dips
Russian KB Swings 53/35
8min Cap