CrossFit Gonzo – CrossFit
Warm-up
Seated Box Jump (1 rep Max height)
Weightlifting
Close Grip Bench Press (5×5 @ 80% OF 5RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
10 Ring Dips
14 Single Arm DB Lunges 50/35
30 Cal on Rower
12min AMRAP
10 Ring Dips
14 Single Arm DB Lunges 50/35
30 Cal on Rower