Flaming Gorge CrossFit – CrossFit
Strength
Close Grip Bench press
3-3-3-3-3
Super set with
Pull up Negative
5-5-5-5-5
WOD
Metcon (Time)
20-15-10-5
Curtis P’s (105/75)
Box Jumps
* 1 Curtis P = HANG Squat Clean + Lunge One Leg + Lunge other Leg + Push Press
(each time the bar is picked up from the ground as in the first rep of each set, athlete must stand it all the way up to full extension first -locked knees and locked hips – before going to the HANG position)
(if the athlete is to consecutively performs several reps, he/she can go directly to the HANG position immediately after the Push Press)
