Flaming Gorge CrossFit – CrossFit
Warm-up
WOD
Metcon (AMRAP – Reps)
Boy/Girl Partners
“Jack-Hammer”
20 Minute Running Clock:
Buy-in
75 Team Sit-ups (Interlocked arms)
100 Team Push-ups (1per person in order until the team reaches 100)
Use remainder of time to perform AMRAP
Hang-squat clean + Overhead (Thruster or S2OH) (95/65) scaled (75/45)
One person working at a time
**Both bars must be off the ground, only one bar moving. (Dropped bar = 10 Burpees ea.)
Score is number 100 + number of barbell reps performed. If the team doesn’t get through the push-ups the number of reps remaining will be subtracted from 100 and that will be the team score
