01/08/2019

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

200m run

20 cal asault bike

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Overhead complex: 1 push press + 2 push jerks + 3 split jerks

Rest as needed, work to a heavy complex

B: Bent over barbell rows (3X10 )

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds:

30 push press 45/35 (don’t drop empty barbells)

15 pull-ups

rest 3:00

AMRAP 7:00

15 sit-ups

10 toes to bar

Rest 3:00

100 double unders

500m row

10 wall walks

Cooldown

500m row at an easy pace

+

3-5 mins group stretch and cooldown

Tuesday, January 8th, 2019 at 3:00 am / WOD