Blind Melon

By September 8, 2015 wod

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

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