1/11/16

By January 11, 2016 wod

Flaming Gorge CrossFit – CrossFit

Skill

3 X’s

30 Shoulder Taps

10 KB Row (10 R/10 L)

Skill

10 Minute EMOM

Bar Muscle Ups

(Whatever Number you think you can maintain for the entire 10 minutes)

WOD

Metcon (Time)

4 Rounds for time of:

20 Lateral Burpee Bar Jump Overs

5 Power Snatch (70% of 1 RM)

5 Over Head Squat (same as power snatch)

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