GOATS-Kt

By September 11, 2015 wod

Flaming Gorge CrossFit – CrossFit

Warm-up

Skill

Dirty Thirty Abs (5 Minutes rotating exercises every 30 seconds)

Skill

Double Unders

10 minutes to establish your best set of max reps

Double-Unders

WOD

Metcon (AMRAP – Rounds and Reps)

20:01 Min AMRAP

9 Pull ups

11 Push ups

11 WB (20/14)

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