02/14/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal ski

50 double unders

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: 1 hang full snatch + 1 full snatch from the floor + 2 overhead walking lunges (1 each leg) (Work to a heavy complex in 15-20 mins )

Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 single arm OH DB lunge right

10 single arm OH DB lunge left

15 wall balls 20/14

10 lateral over DB burpees

Cooldown

3-5 mins machine easy pace

+

Group cool down

Thursday, February 14th, 2019 at 3:00 am / WOD