06/12/2018

Salt Lake City CrossFit – WOD

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Warm-up

400m run

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: DB push press (3X20 increase weight with sets )

Rest :30 between A1 and A2

A2: Bird dog row (3X10/side )

Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

0:00-9:00

amrap

200m run

10 pull-ups

10:00-18:00

250m/200m row

10 shoulder to overhead 95/65

Cooldown

500m row at easy pace

+

3-5 mins group stretch

Tuesday, June 12th, 2018 at 2:00 am / WOD