CrossFit Gonzo – CrossFit
Warm-up
Upper Body Warm Up #1 (No Measure)
1rd
6 In and Out I Y T with orange band
15 Band Pull Aparts
6 Band Snatches
2rds
Using a Dumbell:
8 Squat Snatches
4+4 Waiters Lunge
20 Mountain Climbers
Weightlifting
Shoulder Press (6×3 @ 82.5% of your 3RM)
Metcon
Metcon (Time)
@ the top of each round perform
3 Front Squats 185/125
10 to 1
Ball Slams
Burpees