CrossFit Gonzo – CrossFit
Warm-up
5min Easy Pace Row
5min to warm up clean
2min to set up pull up scaling
Metcon
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
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40min Cap
Modifications
Black 20,20, 800m
White 20,20, 400m