1/23/16

By January 23, 2016 wod

Flaming Gorge CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap in 30 mins.

Partner A. Partner B.

60 double unders-jumping jacks

60 med ball situps 20/14-pushup plank

60 wall balls-pullup static hold

60 deadlifts 155/105-squat hold

60 burpees-overhead plate hold 45/25

60 box jumps 24/20-handstand hold

While partner A is doing work partner B is doing active rest. If rest is needed, both partners must rest together. Each partner must complete half the reps. Break up reps as needed.

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