02/22/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cals machine

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Group warm-up starts 5 mins after the hour!!

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Weightlifting

Complete the weightlifting AFTER the Open workout 🙂

A1: Bent over barbell rows (@3131 5X6-8 reps )

Rest 1:00 between A1 and A2

A2: Bench Press (5X2.2.2 rest :5 at the top between(don’t re-rack) )

Rest 90-2:00 between sets

Cooldown

500m row at an easy pace

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Group stretch!

Friday, February 22nd, 2019 at 3:00 am / WOD