Flaming Gorge CrossFit – CrossFit
Front Squat (5-5-5-5-5)
Work to heavy set of 5.
No more than 90 seconds rest between sets.
EMOM
EMOM for 10 mins.
3 t&g power cleans + 1 front squat + 1 split jerk.
So after your 3 t&g power cleans you will do 1 front squat and 1 split jerk.
Try to increase weight every other minute. Build to a heavy complex.
Metcon (Time)
For time:
30 thrusters 95/65
90 double-unders
20 thrusters 135/95
60 double-unders
10 thrusters 185/135
30 double-unders
