2/24/16

By February 24, 2016 March 22nd, 2016 wod

Flaming Gorge CrossFit – CrossFit

Strength

Back Squat

Set 1: 10 Reps @ 60% of 1 rm

Set 2: 8 Reps @ 70%

Set 3: 6 Reps @ 75%

Set 4: 4 Reps @ 80%

Rest 1:30 In between sets. There will be a running clock so keep an eye on it.

WOD

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

3 Pull ups

3 Toes to Bar

1 Bar Muscle up

THEN…

9 Minute AMRAP of

Bear Complex 135/95 (HANG Power Clean, Front Squat, Push Press, Back Squat, Push press)

*Penalty for coming off the bar or dropping the bar is Run a 200 or Row a 300

*1 Minute transitions between AMRAPS

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