Salt Lake City CrossFit – WOD
group barbell warm-up starts 5 minutes after the hour!
A: Clean complex from the hang (above knee): power clean + 2 full clean + split jerk (Work to a heavy complex in 7 sets )
Rest as needed
B: clean grip RDL @3030 (4X5 HEAVY sets! )
M1: 5 thrusters
M2: 8 lateral bar over burpees
Choose a challenging weight for the thruster!
3 mins easy pace trueform
1:00 standing quad stretch/leg
1:00 couch stretch/leg
20 slow GHD back extensions