Flaming Gorge CrossFit – CrossFit
Warm-up
Skill
10 Minute Circuit
-15 Battle Rope slams/ 15 Slam balls
-20 alt. Side lunges
-20 Donkey Hip ups
-20 Pulsing lunges
-12 Heavy KB Deadlift (1 kb in each hand)
*2 Times through each movement. 1 Minute per exercise, rotate to the next movement.
WOD
Metcon (AMRAP – Reps)
16 Minute EMOM
Even Minute 10 OH Squats (95/65)
Odd Minute 5 Bar Muscle ups
Perfect score = 120
