Flaming Gorge CrossFit – CrossFit
WOD
Metcon (AMRAP – Reps)
Teams of Three
45 minute As many points as possible
Team member 1 will be completing an 800 meter row
Team member 2 will be completing an AMRAP of any of the barbell movements
Team member 3 will be completing any of the gymnastics movements
Once team member 1 is off the rower the team will rotate responsibilities.
It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count
In teams of 3 you will have 45 minutes to accumulate as many points as possible by completing the following movements:
Gymnastics Movements:
20 sit ups = 2pts
1 rope climb = 5 pts
8 pull ups =5 pts
15 pushups =5pts
20 kb swings (53/35) =10 pts
30 air squats = 10 pts
800 meter row =25pts
barbell movements (95/65)
Ground to overhead = 3 points (snatch, clean and jerk)
Ground to shoulder = 2 points (power clean, SDLHP)
Ground to hips =1 point (dead lift, Sumo dead lift)
Thrusters = 3 points
The scoring is the same regardless of the scale you choose for movements. It is on your honor not to scale more than is necessary.
