05/15/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 cal machine

50 double unders

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Strict lean away pull-ups @2121 (3X5 reps )

Only weight these if you can do them with the tempo! Band or BW
Rest 1:00 between A1 and A2

A2: DB push press (3X12 reps )

Rest 2:00 between sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 0:00-4:00

burpee pull-up

AMRAP 4:00-10:00

10 alt renegade rows

10 alt DB snatch

10:00-15:00

MAX calorie machine

Cooldown

500m row

+

3-5 mins group stretch

Tuesday, May 15th, 2018 at 2:00 am / WOD