01/07/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m assault or trueform run

20 cal assault bike

+

Group warm-up 5 mins after the hour!!

Weightlifting

Clean complex: power clean + hang squat clean + 3 front squats (10X1 increase weight with sets )

Work to a heavy complex, rest as needed
Rest as needed

Metcon

Metcon (Time)

0:00-5:00

30 front squats at 70% of 1RM

change weight to 95/65

at 6:00

4 rounds:

10 burpee box jumps 24/20

10 hang squat clean thrusters 95/65

Cooldown

500m row at an easy pace

+

Group stretch 3-5 mins

Monday, January 7th, 2019 at 3:00 am / WOD