Flaming Gorge CrossFit – CrossFit
Front Squat with Pause at bottom
*NO BOTTOMING OUT
**This is a HEAVY WOD. If you do not feel ready to put weight on for the squat clean, you can sub for front squats from the rack. But the goal for this WOD is to lift heavy things.
3 rounds for time:
1 Deadlift- Rx is 455/325, scale A 405/275, scale B 355/225, scale C 305/185
2 Muscle ups- Scale is 6 CTB pull ups + 6 ring dips
3 Squat cleans Rx is 250/185, scale A 225/155, scale B 200/135, scale C 185/115
4 HSPU- scale to the toughest you can do!
King Kong (Time)
3 Rounds for Time of:
1 Deadlift, 455#
3 Cleans, 250#
4 Handstand Push-Ups