01/08/2018

Salt Lake City CrossFit – WOD

Warm-up

4 rounds:

10 calorie row

10 single leg KB deadlift

10 side plank top arm rotations/side

5 push-ups

10 jumping lunges

Weightlifting

A: Paused Front Squat (2 sec pause in the bottom 4X8)

Metcon

Metcon (Time)

AMRAP 15

15 wall balls 20/14

10 power cleans 95/65

10 bar facing burpees

Metcon (Time)

AMRAP 15

15 wall balls 20/14

10 power cleans 95/65

10 bar facing burpees

Cooldown

3 mins ski or row

3-5 mins group stretch

Monday, January 8th, 2018 at 3:00 am / WOD