Flaming Gorge CrossFit – CrossFit
Strength
Squat Snatch (3,3,3,3,3)
WOD
Metcon (Time)
For Time:
50 Box jumps, 24″ / 20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45/35
50 Super mans (back extensions)
50 Wall ball shots, 20/14
50 Burpees
50 Double unders
Scaled version “Dirty Thirty” is 30 reps of each movement.
