05/08/2018

Salt Lake City CrossFit – WOD

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Warm-up

200m run

20 cal assault bike

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Power Snatch (Work to a heavy or 1RM power snatch )

Metcon

A: Metcon (AMRAP – Reps)

AMRAP 3

max power snatch at 65% of heavy single established earlier
Rest 2:00 between A and B

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

increase by 3 reps each round

3 bar facing burpees

3 box jumps 24/20

6 bar facing burpees

6 box jumps

9 bar facing burpees

9 box jumps

12 bar facing burpees

12 box jumps

you get it …..

Cooldown

Easy 3 mins machine

+

group stretch 3-5 mins

Tuesday, May 8th, 2018 at 2:00 am / WOD