02/10/2016

By February 10, 2016 wod

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…

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