01/11/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal ski

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Pull-up complex: 1 strict + 3 kipping pull-ups + 2 chest to bar pull-ups (8 sets! )

For perfection!! Rest 1:00-1:30

B: Dumbbell bench press @3131 (3X8 )

Rest 1:00-1:30

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

3 bar muscle ups (or 6 chest to bar)

8 handstand push-ups

35 double unders

rest 3:00

X2

Cooldown

500m easy row

+

Group stretch and cool down 3-5 mins

Friday, January 11th, 2019 at 3:00 am / WOD