02/09/2017


Salt Lake City CrossFit – WOD

Warm-up

Your choice: 500m row/400m run/50 DU/30 cal AD

then: Group barbell warm-up

jump shrugs

high pulls

muscle snatch

overhead squat

drop snatch

sotts press

hops forward/backward

good mornings

kang squat

tall snatch

Weightlifting

A: Squat Clean (10 mins to establish 3rm touch and go full clean)

rest as needed

B: Squat Clean (AMRAP 4:00 hang squat clean at 65% of A)

Metcon

Metcon (Time)

50 cals assault bike

30 dumbbell thrusters (choose weight)

20 alternating dumbbell box step ups 24/20

Cooldown

30 cal ski

group stretch

Thursday, February 9th, 2017 at 3:00 am / WOD