Salt Lake City CrossFit – WOD
Warm-up
200m run
200m carry
Group warm-up starts 5 minutes after the hour
Weightlifting
Alternate and rest 1:00 between A1 and A2
A1: Weighted ring dips (As heavy as possible 5-4-4-3-3)
A2: Barbell Row (As heavy as possible 5-4-4-3-3)
Metcon
Metcon (AMRAP – Rounds)
2 mins work 1 min rest for 24 mins
15 box jumps 24/20
10 pull ups (C2B rx+)
10 dips (ring rx+)
3 shuttle runs (down/back=1)
SLC RECOVERY
at 70%
6 rounds:
200m run
20 sit-ups
5 wall walks
:30 side star plank each side