03/15/2019

Salt Lake City CrossFit – WOD

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Warm-up

250m row

15 cal assault bike

+

Group warm-up starts 5 mins after the hour!

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Weightlifting

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

Rest 1:00 between A1 and A2

A2: Single arm plank row with band (3X10-12/arm )

Rest 2:00 between sets

Cooldown

200m jog

200m walk

+

Stretch 3-5 mins

Friday, March 15th, 2019 at 2:00 am / WOD