07/04/2018

Salt Lake City CrossFit – WOD

9:30 AM class only today!

-Coffee- Donuts- Apparal sale- Freedom-

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Warm-up

30 double unders

15 cal row

15 cal assault bike

+

group warm-up starts 5 mins after the hour

Metcon

TEAM 1776 (Time)

*Teams of 2

one person works at a time, switch as needed but EACH team mate must complete 76 reps of each movement before you advance to the next

76 reps each person:

kettlebelll swings 53/35

box jumps 24/20

air squats

push-ups

burpees

pull-ups

sit-ups

row (cals)

double unders

wall balls 20/14

dumbbell push press (choose weight)

assault bike (cals)

* Time cap is 45 mins

Cooldown

400m walk/jog

+

group cooldown 3-5 mins

+

coffee, donuts, freedom and SLCCF swag sale

Wednesday, July 4th, 2018 at 2:00 am / WOD