02/17/2017


Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

Start at the garage end at the cage, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Weightlifting

A: Split Jerk (As heavy as possible 3-3-2-1-1)

rest as needed

B: Split Jerk (EMOMX8 3 split jerk at 75% of 1RM established in A)

Metcon

Metcon (Time)

21-15-9

clean and jerk 135/95

TTB

Cooldown

3-5 mins assualt bike

+

5 mins foam rolling

Friday, February 17th, 2017 at 3:00 am / WOD