03/14/2019

Salt Lake City CrossFit – WOD

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Warm-up

20 cal machine

200m run

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Back Squat (5X3 at 75% of 1RM )

Rest 1:00 between A1 and A2

A2: Seated box jump (5X5 – increase height with sets )

Rest 1:00-1:30 between sets

Metcon

Metcon (AMRAP – Reps)

Every 3:00 X 5

1:30 assault bike for cals

remaining time full snatch 95/65

Score is total cals and total snatch combined

Cooldown

500m row at an easy pace

+

3-5 mins group stretch

Thursday, March 14th, 2019 at 2:00 am / WOD