03/24/2016

Salt Lake City CrossFit – WOD

Warm-up

Your choice: 500m row/400m run/50 DU/30 cal AD

Group barbell warm-up:

jump shrugs

high pulls

muscle snatch

overhead squat

drop snatch

sotts press

hops forward/backward

good mornings

kang squat

tall snatch

Weightlifting

Rest 2:00 between sets

Squat Clean complex: 2 hip+2 hang+1 floor (Work to a heavy single of complex in 8 sets )

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

SLC RECOVERY

5k row at 75% every 500m complete five 6 inch target burpees

Thursday, March 24th, 2016 at 2:00 am / WOD