03/08/2018

Salt Lake City CrossFit – WOD

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Warm-up

800m run or 1K row at warm-up pace

+

group warm-up starts 5 mins after the hour

Weightlifting

A: Back Squat (5X4 increase weight with sets )

Rest as needed

B: Power snatch + hang power snatch (EMOM X8 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 cal bike

100 ft farmers carry

4 inch worms

20 cal row

50′ overhead carry/arm

15 air squats

Cooldown

3:00 machine

20 slow back extensions

30 hollow rocks

2-3 mins stretching

Thursday, March 8th, 2018 at 3:00 am / WOD