07/05/2018

Salt Lake City CrossFit – WOD

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Warm-up

100 double unders

+

Group warm-up starts 5 min after the hour!

Weightlifting

A1: 1/2 kneeling single arm bottoms up KB press (3X8/arm )

Rest 1:00 between A1 and A2

A2: Single arm ring row (3X8/arm )

Rest as needed

Metcon

Metcon (Time)

20 man makers (choose weight)

20 wall walks

1 mile run
22 min cap

Cooldown

3:00 assault bike

+

3-5 mins group stretch

Thursday, July 5th, 2018 at 2:00 am / WOD