01/04/2018

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

25 single unders

25 double unders

20 hollow rocks

:30 side star plank each side

10 yoga push-ups

Weightlifting

A: Deadlift (Increase weight with sets 8-6-6-8)

Rest as needed

B1: Push Press (3X5 )

Rest 1:00 between B1 and B2

B2: Bent over barbell rows (3X5 increase weight with sets )

Rest 2:00 between sets

Metcon

Metcon (AMRAP – Reps)

EMOM X21

M1: 35 double unders

M2: 5 deadlifts 225/155

M3: :30 MAX box jumps
Score is combined box jumps throughout EMOM

Cooldown

3 mins ski or row

3-5 mins group stretch

Thursday, January 4th, 2018 at 3:00 am / WOD