Flaming Gorge CrossFit – CrossFit
Warm-up
Strength
Every 2 Minutes for 10 Minutes complete 3 reps at 75 % of 1 RM
Overhead Squat
WOD
Metcon (AMRAP – Reps)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Michelle Kinney 2 (15lb), 12 (35lb), 3 (15lb) (15 pound Dumbbell was used)
Kevin Montoya 3, 9, 3, 6 = 21 (30 pound dumbbell was used)
TABATA Weighted pull-up, 35/15
Rest 1 minute
Metcon (AMRAP – Reps)
Tabata Weighted squat, 45 pound plate/ 35
Rest 1 minute
Metcon (AMRAP – Reps)
Tabata Weighted ring dip, 35/15
Rest 1 minute
Metcon (AMRAP – Reps)
Tabata Shoulder to Over Head 155/105
