Touch and Go

By February 16, 2016 wod

Flaming Gorge CrossFit – CrossFit

Strength

T&G Deadlift

1×6 @ 65%

1×5 @ 75%

1×4 @ 85%

1×1 @ 95%

Gymnastics

TABATA:

Handstand holds or Shoulder taps.

Metcon (Time)

4 Rounds for time:

Row 500/Run 400M

21 Back Squats 135/95 (From Floor)

3 Legless rope Climbs

Rest 2 mins.

With the built in rest try to maintain a steady unbroken pace during the work.

If you need to go light on the back squat, to stay unbroken through all 4 rounds, than do it.

Rope climbs can be scaled with 3:1 rope lowers.

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