01/12/2016

By January 12, 2016 wod

Flaming Gorge CrossFit – CrossFit

Skill

Back Squat

Every 2 Min for 12 Minutes

Set 1- 5 Reps @ 80%

Set 2- 4 Reps @ 85%

Set 3 & 4- 2 Reps @ 90%

Set 5 & 6- 10 Speed Squats (3 count down/explode up) @ 50 %

WOD

Metcon (AMRAP – Reps)

12 Minute AMRAP

Station 1: Wall Walks

Station 2: Thursters (95/65)

Station 3: Box Jumps (’24/20)

*Switch Every Minute

* No rest in between movements

*Score is TOTAL reps

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