03/04/2019

Salt Lake City CrossFit – WOD

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Warm-up

500m row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Front Rack Lunge (4X10 steps increase weight with sets )

Rest 2:00 between sets

B: power clean + hang squat clean + 2 front squats (Increase weight every 2 sets )

EMOM X10

Metcon

Metcon (AMRAP – Reps)

4 rounds:

1:00 max effort thrusters 45/35

2:00 max effort cal assault bike

rest 90 seconds

score is total thrusters and cals combined for all 4 sets

Cooldown

30 cal machine of choice

+

3-5 mins stretch

Monday, March 4th, 2019 at 3:00 am / WOD