04/29/2016

Salt Lake City CrossFit – WOD

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Weighted ring dips (As heavy as possible 8-6-6-7-10 )

A2: Strict weighted chest to bar (As heavy as possible 8-6-6-7-10 )

Metcon

Metcon (Time)

400m run

10 CTB

10 burpees

200m run

10 dips

10 burpees

400m run

SLC RECOVERY

Assault bike: :90 of work (:30@70%/:30@75%/:30@80%) rest :30 X10

Friday, April 29th, 2016 at 2:00 am / WOD