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.
