Christmas Crippler

By December 2, 2015 wod

Flaming Gorge CrossFit – CrossFit

Click the link if you’d like to participate in this years Christmas Crippler. Its a great cause and an awesome wokrout.
http://reblca.com/christmascrippler/

Skill

Pull Up Practice

-Strict

-Kipping

-Butterfly

WOD

Metcon (Time)

http://reblca.com/christmascripper/

“The Christmas Crippler”

Elite Division WOD

For time:

30 Front Squats (185/155)

30 Shoulder To Overhead (185/155)

30 Clean (185/155)

EMOM: 5 CTB Pull Ups

Rx Division WOD

For Time:

30 Front Squats (135/95)

30 Shoulder To Overhead (135/95)

30 Clean (135/95)

EMOM: 5 Pull Ups

Scaled Division WOD

For Time:

30 Front Squats (95/65)

30 Shoulder To Overhead (95/65)

30 Clean (95/65)

EMOM: 3 Toes To Bar or 3 Burpees

Party Division WOD

For Time:

30 Front Squats (64/45)

30 Shoulder To Overhead (65/45)

30 Clean (65/45)

EMOM: 2 Burpees or 5 seconds of freestyle dance…it’s the party division.

*All movements are taken from the ground, no matter the division you are choosing. No racks!

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