By January 27, 2016wod

Flaming Gorge CrossFit – CrossFit


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%


Metcon (AMRAP – Reps)

3 Rounds of:

Chest 2 Bar Pull Ups

Over Head Squat (45/35)


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

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