03/12/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 cal ski

30 cal row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Front Squat (As heavy as possible 6X3)

rest as needed

B: Power clean + power jerk (EMOM X8 3 power clean + 1 power jerk )

Metcon

Metcon (Time)

3 rounds:

20 thrusters 95/65

15 burpee box overs 24/20

rest 2:00

Cooldown

3:00 machine easy pace

90 seconds KB arm bar /arm

15 KB windmills/arm

30 perfect hollow rocks

Monday, March 12th, 2018 at 2:00 am / WOD