Flaming Gorge CrossFit – CrossFit
Warm-up
Strength
Back Squat
Back Squat
(no re-rack)
Rest approx. 90+ sec. between sets
21 x 45/35
15 x 95/65
9 x 135/95
6 x 185/135
3 x 225/165
1 x 225/165+
1 x ______+
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
15 Ring Rows
15 Burpees
15 S2OH (135/95)
15 Situps
