03/05/2019

Salt Lake City CrossFit – WOD

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Warm-up

15 cal bike

15 cal ski

25 jumping jacks

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Dumbbell cross body carry – 75′ (75′ each arm, focus on perfect positioning )

No rest between arms, :30 rest between A1 and A2. Increase weight IF you can maintain proper OH positioning

A2: Medicine ball “stir the pot” (:20 – :30 of stir the pot )

Rest :30 between sets

B: 2 push press + 1 push jerk + 1 split jerk (Increase weight with sets )

EMOM X8

Metcon

Metcon (Time)

27-21-15-9

calorie row

push press 95/65

1 rope climb between sets and after set of 9 (4 total)

time cap 18

Cooldown

3-5 mins machine

+

Group cooldown!

Tuesday, March 5th, 2019 at 3:00 am / WOD