Flaming Gorge CrossFit – CrossFit
Strength
Build to max Back Squat
Back Squat
WOD
Metcon (AMRAP – Reps)
12 min EMOM:
Odd: 1 Cleans + 4 S2OH @165/105
Even: 8 Alternating Pistols + 20 DU (if you cant get all 20 turn it into an AMRAP)
REST 5 Mins
8 EMOM or until failure.
ODD: Row cals 20/15
Even: 2 BF Burpee + 2, 4,6,8,10…ect.SDHP(105/75)
*Hit the row calories and Bf Burpees each interval and build the reps of SDHP each round. When you cannot meet the reps on the SDHP or you can no longer meet the demands of the rower Turn into a AMRAP.
*If 20/15 is unattainable then scale to what can be done. 18/13, 16/11…
