05/07/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 calorie assault bike or row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Weighted Pull-ups (Establish a 1RM in 4 sets then 3X3 at 75% )

B: Barbell Row (3X AMRAP 1:00 empty barbell 45/35 row, rest :30 )

Score is total reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

with a partner relay style:

7-5-3

pull-ups

thrusters 95/65

Cooldown

400m jog/walk

+

Group stretch 3-5 mins

Monday, May 7th, 2018 at 2:00 am / WOD