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By October 15, 2015 wod

Flaming Gorge CrossFit – CrossFit

Warm-up

Strength

Front Squat Slow on the way down (5 count), Fast on the way up

4X4 at 65%

Front Squat (4X4)

WOD

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

30 Double Unders

10 Chest to Bar

10 Push Press (95/65)

10 Back squats (95/65)

10 Box Jumps (24/20)

10 SDHP (95/65)

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