05/15/2015

Salt Lake City CrossFit – WOD

Good Luck Team SLC! Day 1 is going down!

Warm-up

400m run

group warm-up starts 5 mins after the hour!

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Bench Press (Complete 8-6-6-7-10)

A2: 45 degree row (Complete 8-6-6-7-10)

Metcon

Choose a weight that you can touch and go with on the cleans!

Metcon (Time)

5 rounds:

6 burpees

8 Power Cleans

200m run

SLC RECOVERY

10 min Z1 row

+

:30 at 75%

:30 at 50%

X20

+

10 mins Z1 AD

+

20 mins mobility

Friday, May 15th, 2015 at 2:00 am / WOD