02/01/2019

Salt Lake City CrossFit – WOD

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Warm-up

20 cal bike

20 cal row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Weighted pull-up clusters (6X1.1.1 rest :10 between clusters )

Rest 1:00 between A1 and A2

A2: push press + push jerk + split jerk (Work to a heavy complex in 6 sets )

Rest 1:00 between sets

Metcon

Metcon (Time)

21-15-9

chest to bar

DB box step overs 40#/20# & 24/20

cal assault bike

Cooldown

3-5 mins machine of choice at an easy pace

+

group stretch!

Friday, February 1st, 2019 at 3:00 am / WOD