01/28/2019

Salt Lake City CrossFit – WOD

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Warm-up

250m row

2 mins ski

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: 3 position clean + 1 jerk (Work to a heavy set in 7-8 sets)

Rest as needed. 3 position = power position, from the knee, from the floor + 1 split jerk

Metcon

Metcon (Weight)

1 round every 3:00 X5

5 clean and jerks

10 front squats

10 toes to bar

* Choose a challenging weight!

Cooldown

200m jog

200m walk

+

Group cool down 3-5 mins

Monday, January 28th, 2019 at 3:00 am / WOD