Flaming Gorge CrossFit – CrossFit
Weightlifting
Strict Press 3,3,3
Push Press 3,3,3
Push Jerk 3,3,3
Try to increase in weight every set.
WOD
16.2 RX (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
16.2 Scaled (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
