06/11/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 cal row

50 double unders

+

group warm-up starts 5 mins after the hour!

Weightlifting

A: Snatch (10 mins to establish a 1RM snatch )

rest as needed

B: Clean and Jerk (10 mins to establish a 1RM clean and jerk )

Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

add 2 reps each set

4 thrusters 95/65

4 lateral bar over burpees

6 thrusters

6 burpees

8 thrusters

8 burpees

10 thursters

10 burpees

… and so on : )

Cooldown

200m jog

200m run

+

3-5 mins group stretch

Monday, June 11th, 2018 at 2:00 am / WOD