Flaming Gorge CrossFit – CrossFit
WOD
Capacity Test (AMRAP – Reps)
Today we test capacity. While we use the competitive atmosphere in the gym to push each other, the goal is measure our own personal work capacity. If your score isn’t great, don’t worry about it. You’re creating a benchmark for yourself…Record results!!!
“Capacity Test”
4 min row for Calories
rest 1 min
3 min max pullups for reps
rest 1 min
2 min Back Squats for reps (BW for men/.75BW for women) – from rack
rest 1 min
1 min STO for reps(135/95)
*Score is total reps + calories.
Skill
6X10 Arch Hollow swings on Bar
*option to do 3 AH on Bar and then 3 on Rings
Head Stand Hold
Pick one of the following: (1) Hold 10s rest 20s x6 (2) Hold 20s rest 40s x 5 (3) Hold 30s, rest 60s x4
*tripod position
