02/02/2018

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

20 calorie ski

20 banded monster walks

6-8/arm single arm overhead wall facing squat with KB (start light!)

10 med ball squat cleans

Weightlifting

Tempo backsquat @41X1 (As heavy as possible 3X6)

Rest 2:00 Pair up with someone to count your tempo or watch a clock! Don’t short this!

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

20 wallballs 20/14

10 deadlifts 185/135

rest 5:00

AMRAP 7

10/15 cal row

10 push jerks 155/105

rest 5:00

AMRAP 9

20 lateral burpees over bar (new standard)

10 power snatch 115/80

Cooldown

200m trueform run

:90 samson stretch each leg

:90 cobra strech

:90 downdog

Friday, February 2nd, 2018 at 3:00 am / WOD