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
