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!
