Where is your Goat Tied?

CrossFit WOD

1. Clean Pulls IMG_2876
     Build to a heavy set of 2

2. AMRAP in 6 Minutes:
        3 Power Clean -155# M/105# W
        3 Hang Squat Clean
        3 Squat Clean

Then:

"Goat Training"
Pick 1 or 2 of the following, based on greatest weakness...

A. Ring Dips 30 reps for time

B. Rope Climbs 5 x 15' Rope Climbs for time 

C. L-Sits 5 rds: 12 seconds of L-sit hold

D: Toes To Bar 5 rds: x 6 unbroken reps

E. Double Unders 150 for time

IMG_2907 IMG_2908 IMG_2909 IMG_2866 IMG_2867 IMG_2870 IMG_2869 IMG_2873 IMG_2875Welcome to CrossFit Flagstaff Ashley!


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Daily WODTara RossComment