Flaming Gorge CrossFit – CrossFit
Strength
Over Head Squat
Set 1: 10 Reps @ 60% of 1 rm
Set 2: 8 Reps @ 70%
Set 3: 6 Reps @ 75%
Set 4: 4 Reps @ 80%
WOD
Metcon (AMRAP – Reps)
3 Rounds of:
Chest 2 Bar Pull Ups
Over Head Squat (45/35)
Dips
Thrusters (45/35)
Cal Row
Fight Gone Bad Style
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point
