07/05/2016

Salt Lake City CrossFit – WOD

Warm-up

100 single unders

10 PVC pass thrus

10 halos

10 good mornings

10 kang squats

20 slow walking lunges, deep stretch

10 knees to elbow

w/ a barbell, 2 rounds:

5 press

5 front squat

5 thruster

Weightlifting

Tempo front squat @42×1 (As heavy as possible 4-3-2-3-4-8)

Rest 2:00 between sets

Metcon

Metcon (Time)

in teams of 2:

Karen

150 WB 20/14

alternate every 5 reps

+

2K row

alternate every 250m

+

75 kettlebell SDHP 53/35

alternate every 5

SLC RECOVERY

5k row at 75% every 500m complete five 6 inch target burpees

Tuesday, July 5th, 2016 at 2:00 am / WOD