CrossFit Gonzo – CrossFit
Warm-up
Warm Up (No Measure)
2 rds
4 Front Squat w/bar resting 5 sec @ bottom
4 Sotts Press with Bar
6 Hanging Scap Retractions
6 Push Ups
20 High Kicks on each leg
Weightlifting
Front Squat (5rep Max)
Back Squat (1 Set Max Reps)
Of your 5RM front squat
Metcon
Metcon (Time)
5rds
5 Strict pull ups
10 DB Push Press 50/35s
100m Sprint