Where is your Goat Tied?

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CrossFit WOD

1. Clean Pulls
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     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

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IMG_2875Welcome to CrossFit Flagstaff Ashley!


 
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