Salt Lake City CrossFit – WOD
25 cal ski
Group warm-up starts 5 mins after the hour!
A: Snatch complex from the hang: 1 full snatch from the power position + 2 full snatch from hang position + 1 snatch balance + 1 overhead squat (Work to a heavy complex in 6-8 sets )
Rest as needed
B: L-Sit (Accumulate 3:00 )
Score is sets it takes to complete the 3:00
devils press with plate or dumbbell
dumbbell or barbell step up to 24/20
Single arm dumbbell OHS each arm
18 min cap
*Pick your poison with barbell or dumbbell for the box step ups and devils press. Single arm OHS must be done with DB.
*Choose weight and score below
Weight score from metcon
Group cool down 3-5 mins