Flaming Gorge CrossFit – CrossFit
Warm-up
WOD
Metcon (AMRAP – Reps)
Every 3 Minutes for 15 Minutes (5 rounds) complete
-12 Dead Lifts
-9 Hang Power Cleans
-6 Shoulder to Over Head
*Start at 60% of 1 RM for Push Jerk
*Increase weight 10 pounds every 3 min
WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
