Flaming Gorge CrossFit – CrossFit
Skill
Pendlay Rows
Every 90 Sec for 10.5 Mins 6 reps at a weight you consider to be heavy.
WOD
Metcon (Time)
4 Rounds for Time
7 Ring Muscle Ups
50 Wall Ball (#20/14)
100 Double Unders
*MU Modification 14 Chest 2 Bar Pull ups/ 14 Ring Dips
