05/17/2018

Salt Lake City CrossFit – WOD

We will see you tomorrow at the SOUTH Regional!! Teams will be competing from 8:00-12:00, we will be posting an official heat schedule as we get them in the SLC Members Facebook Group. If you aren’t in the group ask your coach to get you added!!

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Warm-up

100 double unders

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Back Squat (2X30 at 55% of 1 rm, rest 3:30 between sets )

Each time you break complete 10 alt jumping lunges

Metcon

Metcon (Time)

Team Events 3 and 4 MASH UP!

AMRAP 7

20/15 cal assault bike

10 deadlifts 225/155

rest 2:00

15-10-5

thrusters 95/65

lateral burpees over bar

Cooldown

30 cal machine

+

3-5 mins group stretch

Thursday, May 17th, 2018 at 2:00 am / WOD