01/14/2019

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

25 cal machine

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Clean complex: 2 touch and go full cleans + 1 hang full clean + 1 front squat with a 5 second pause in the bottom (8 sets to work to a heavy complex )

Rest as needed!

Metcon

Metcon (Time)

3 rounds:

30/25 calorie assault bike

25 front squats 135/95

15 bar facing burpees

20 min cap

Cooldown

500m row at an easy pace

+

Group stretch 3-5 mins!

Monday, January 14th, 2019 at 3:00 am / WOD