02/08/2019

Salt Lake City CrossFit – WOD

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Warm-up

20 cal bike

200m assault or trueform run

+

Group warm-up 5 mins after the hour!

Weightlifting

A1: Max effort strict pull-up rest :10 Max effort kipping pull-up (4X max sets )

Score is combined reps for all rounds

A2: Weighted dips (Stationary or ring 4X3.3 rest :10 between )

Increase weight with sets, record heaviest set

Metcon

Metcon (Time)

5 rounds:

10 shoulder to overhead 95/65

3 bar muscle ups or 6 chest to bar

10 bar facing burpees

rest 1:00 between rounds

time cap 22

Cooldown

30 cal machine easy pace!

+

Group cool down 3-5!

Friday, February 8th, 2019 at 3:00 am / WOD