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
