CrossFit Gonzo – CrossFit
Warm-up
3rds
10 Plank Press Ups
15 Spiderman crawls with elbow drop
5 Knee Hug to Horizontal Lunge Twist
120 Single Unders
Weightlifting
Ring Dips (60 reps in as few as sets as possible)
Medball to Toes (3×20)
Metcon
Warm Up for Grace: Each Section Lead by the Coach
Light Weight:
3 Deadlifts
3 Low Hang High Pulls
3 Low Hang Power Cleans
3 Push Jerks
Middle Weight:
2 Deadlifts
2 Low Hang High Pulls
2 Low Hang Power Cleans
2 Push Jerks
Workout Weight:
1 Deadlifts
1 Low Hang High Pulls
1 Low Hang Power Cleans
1 Push Jerks
Heavy Grace (Time)
For Time:
30 Power Clean and Jerks @ 155/105