04/09/2018

Salt Lake City CrossFit – WOD

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Warm-up

200m run

20 cal AB

Group warm-up starts 5 mins after the hour

Weightlifting

A: Push Press (Work to a 3rm in 7 mins )

B: Push Press (30 reps at 75% of 3rm )

Each time you break complete 7 burpee box overs 30/24. Score is how many sets you completed your 30 reps in

Metcon

Metcon (Time)

21-15-9

pull-ups

calorie machine

box jumps

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

Monday, April 9th, 2018 at 2:00 am / WOD