02/09/2018

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m light farmers carry

Group wam-up starts 5 mins after the hour!

Weightlifting

A: Back Squat (3X5 at 75% )

B: Weighted Step-ups (3X10/side )

Rest as needed

Metcon

Metcon (Time)

In 3:00

7 pull-ups

15 box jumps 24/20

max wall balls in remaining time 20/14

rest 1:00

Go until you reach 110 wall balls

Cooldown

3:00 machine

20 slow back extensions

30 hollow rocks

2-3 mins stretching

Friday, February 9th, 2018 at 3:00 am / WOD