Flaming Gorge CrossFit – CrossFit
Hang Power Snatch (5-5-4-3-1)
This movement is to help us learn to get the bar to our hips and not our hips to the bar.
Metcon (3 Rounds for reps)
3 Rounds
1 min. ME Front Squat @ 70%
1 min. ME Ring Dips
1 min. Rest
Metcon (Time)
Metcon (Time)
For Time:
50 Wall Balls 20/14
50 C2B Pull-Ups
50 Cal. Row
Go all out on this one. This is not meant to be a long WOD. If it takes more than a couple mins to do the wall balls, get a lighter ball. If you aren’t able to string together C2B pull-ups, scale to a progression that will allow you to rep these out quickly. The row, remember it’s not about how quickly we row, it’s about efficient, strong pulls. Have FUN!
