03/12/2019

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

30 cal ski

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Push Press (3X3 at 75% of 1RM )

Rest 1:00 between A1 and A2

A2: Split jerk from rack or blocks (3X3 at 75% of 1RM )

Rest 1:00 between A1 and A2

A3: Ring Rows (:30 Max effort ring rows)

Rest 2:00 between sets, score is total reps combined

Metcon

Compare score to 8/28/2017

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Cooldown

3-5 mins machine easy pace

+

Group cooldown and stretch!

Tuesday, March 12th, 2019 at 2:00 am / WOD