Flaming Gorge CrossFit – CrossFit
Strength
Back Squat
Set 1: 10 Reps @ 60% of 1 rm
Set 2: 8 Reps @ 70%
Set 3: 6 Reps @ 75%
Set 4: 4 Reps @ 80%
WOD
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit Games Open 15.3 Teens (AMRAP – Reps)
14-Minute AMRAP of:
100 double-unders
50 wall-ball shots, 14# / 10#
7 muscle-ups
*9 Foot Target*
CrossFit Games Open 15.3 Teens Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 14# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)
14-Minute AMRAP of:
100 Double-Unders
50 Wall-Ball Shots, 20# / 10#
7 Muscle-ups
*9 Foot Target*
CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 14# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit Games Open 15.3 Masters to 54 years (AMRAP – Reps)
14-Minute AMRAP:
7 Muscle-Ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.3 Masters to 54 years Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
