03/25/2016

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

Friday, March 25th, 2016 at 2:00 am / WOD