03/07/2019

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

50 single unders

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Rear elevated split squats (4X10/leg )

Rest :30 between legs, rest 1:00 between sets

B: Power snatch + hang squat snatch + 2 overhead squats (Increase weight every 2 sets )

EMOM X10

Metcon

Metcon (Calories)

5-7 rounds (stop when you cannot maintain the intensity or your calories fall off more than 3)

:30 MAX effort assault bike!

Rest to full recovery between sets
Score is calories combined for all rounds

Cooldown

500m row easy pace

+

Group stretch 3-5 mins!

Thursday, March 7th, 2019 at 3:00 am / WOD