03/05/2018

Salt Lake City CrossFit – WOD

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Warm-up

500m row

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Front Squat (5X4 as heavy as possible increase weight with sets)

Rest 2-3 between sets

B: Power clean + hang power clean + 2 front squats (work to a heavy complex in 6 sets or 12 mins )

Rest as needed

Metcon

Metcon (Time)

10-15-20

power clean 135/95

70 double unders between each set

Cooldown

3:00 bike

90 seconds samson stretch/side

90 seconds psoas smash each side

90 seconds pigeon pose/side

Monday, March 5th, 2018 at 3:00 am / WOD