02/12/2019

Salt Lake City CrossFit – WOD

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Warm-up

20 cals machine of choice

200m run

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Push jerk X2 rest :10 split jerk X2 (4X1 of the complex )

Rest :30 between A1 and A2

A2: Ring row with 3 sec hold at top (4X6-8 reps )

Scale as needed or add weight if body weight isn’t challenging
Rest 1:30-2:00 between sets

Metcon

Metcon (5 Rounds for time)

1 round every 4 mins X5

10 pull-ups

8 devils press 40/20

10/8 cal assault bike

10 C2B

50/35 devils press

12/10 assault
Score is time each round

Cooldown

3-5 mins machine at an easy pace

+

Group stretch

Tuesday, February 12th, 2019 at 3:00 am / WOD