01/09/2018

Salt Lake City CrossFit – WOD

Warm-up

400m run

10 inch worms with 2 push ups

30 jumping jacks

7 turkish get ups each side (light-moderate)

30 jumping lunges

Weightlifting

A1: Split Jerk (4X5 increase weight with sets )

Rest 1:00 between sets

A2: Overhead walkouts (Weight should be 5-10 pounds heavier than jerk )

Start with BTN jerk 5 steps in 5 steps out
rest 1:00

A3: Chainsaw row (4X10/arm )

rest 2-3 between sets

Metcon

Metcon (Time)

100 double unders

25 pull-ups

50 dumbbell clean (choose weight)

25 pull-ups

100 double unders
time cap is 18:00

Cooldown

500m row

20 cal ski

10 cal assault bike

Tuesday, January 9th, 2018 at 3:00 am / WOD