01/04/2019

Salt Lake City CrossFit – WOD

O.U.R. 2 MILLION REPS WOD to raise awareness of the 2,000,000 children victimized by human trafficking.

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Warm-up

200m run

20 cal assault bike

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Bird dog row (3X10/arm )

Rest 1:00 between A1 and A2

A2: ring pull-up or chest to ring pull-up (3X6-8 reps )

Weighted, band, or BW
Rest 2:00 between sets

Metcon

2 MILLION REPS (AMRAP – Rounds and Reps)

AMRAP 20

100 double unders

9 toes to bar

8 kettlebell lunges 53/35

7 burpees

6 wall balls 20/14

5 pull-ups

4 deadlifts 95/65

3 power cleans 95/65

2 push-press 95/65

1 400m run

* Each round is 544 reps

* If you’re on the run when the time is up count the full 400m
The run can be replaced with a 30/25 calorie row if it’s too cold outside – score the same

Cooldown

500m easy row

+

Group cool down 3-5 mins

Friday, January 4th, 2019 at 3:00 am / WOD