CrossFit Gonzo – CrossFit
Warm-up
Kettlebell Warm Up #3 (No Measure)
Day 3
2rds
20 KB Russian Twist feet down
6+6 KB Waiters lunge
4+4 KB one hand swings
3+3 KB snatches
Weightlifting
Close Grip Bench Press (3RM)
Metcon
Metcon (Time)
4rds
3 Wall Walks
20 Ball Slams 30/20
30 Push Ups
Mobility
Coaches Choice!