Flaming Gorge CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 mins of:
10 Russian twists 25/15
(Slam ball, KB, Med ball, Plate)
10 Sit-up and get-up 25/15
10 Floor wipers 75/55
10 Mountain Climbers
Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 mins of:
10 Ring dips
20 KB Swings 53/35
30 Double unders
Rest 3 mins.
AMRAP in 7 mins of:
1 Rope Climb
10 Deadlifts 225/185
1 Rope Climb
15 Slam Balls 35/25
