CrossFit Gonzo – CrossFit
Warm-up
800m Run
Gymnastics
Bear to Bridge 5,4,3,2,1
Overhead Opener 5x 30sec
Strict Ring Dip
Toe or Box Assisted Dip 3,2,2,2,2
Dip Negatvies 4 x2x3sec
Strict Muscle Up
Ring Muscle Up 3 Position Drill 8×1
Metcon
“Air Bags” (Time)
7 Rounds:
10 Sandbag Reverse Lunges, 5 each leg (Front Rack or Zercher Carry)
10 Sandbag Power Cleans, 5 each shoulder
20 Lateral Hops over Bag (1 Jump = 1 Rep)
200 Meter Row
Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).
24min Cap