03/08/2019

Salt Lake City CrossFit – WOD

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Warm-up

2 rounds:

200m run

5 burpees

+

Group warm-up starts 5 mins after the hour!

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Weightlifting

A1: Weighted Pull-ups (4X8 )

Increase weight with sets, rest :30 between A1 and A2

A2: Weighted dips (4X8 increase weight with sets )

Rest 1:30-2:00 between sets

Cooldown

500m row at an easy pace

+

Group cool down 3-5 mins!

Friday, March 8th, 2019 at 3:00 am / WOD