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
Close Grip Bench Press (Work up to Heavy Triple)
Metcon
Metcon (AMRAP – Reps)
EMOM for 16min:
Min 1- 12 Wall Balls
Min 2- 14 Alt. DB Power Snatches 50/35
Min 3- 6 Burpee Box Jump Overs 24/20
Min 4-:30sec Quick Feet to Plate 15*
*Score will be Quick Feet to Plate Reps