Salt Lake City CrossFit – WOD
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!