Go! Stop!

By September 13, 2015 wod

Flaming Gorge CrossFit – CrossFit

Warm-up

Strength

Metcon (AMRAP – Reps)

10 Minute EMOM of

3 Squat Cleans and 3 Push Jerks

*Weight should be HEAVY but no dropping the bar. If bar is dropped it is considered a MISS.

*Perfect score is 60. In comments enter weight.

WOD

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

Row 500 M or Run 400 M

10 Burpee Muscle ups

(modification is Burpee Pull ups 2:1… So 20 Burpee pull ups)

20 Push Jerks (135/95)

60 Double Unders

Our Partners

  • crossfitjournal
  • tough