01/25/2019

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

50 single unders

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Pull-up complex: 4 kipping pull ups + 3 chest to bar (8 perfect sets! )

Rest as needed

B: Deadlift (5X5 increase weight with sets )

Rest 1-2 mins between

Metcon

Metcon (Weight)

EMOM X12

unbroken: 3 deadlifts + 3 power cleans + 3 shoulder to overhead

Increase weight every 2 sets

Cooldown

3-5 mins assault or C2 bike

+

Group stretch 3-5 mins

Friday, January 25th, 2019 at 3:00 am / WOD