07/09/2018

Salt Lake City CrossFit – WOD

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Warm-up

500m row

+

group warm-up starts 5 mins after the hour!

Weightlifting

A1: Tempo DB bench press @30X1 (3X8-10 reps increase weight with sets )

Rest 1:00-1:30

A2: Tempo dual DB prone row @2111 (3X8-10 reps )

Rest 2:00 between sets

B: ring plank hold (Accumulate 3:00 )

Accumulate 3:00
Record amount of sets it takes you to accumulate the 3 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

2 mins on 1 min off for 21 mins or X7

15 thrusters 95/65

2 rope climbs

15 cal row

15 pull-ups

*pick up from where you finished the round before

Cooldown

200m run 200m jog

+

3-5 mins group stretch

Monday, July 9th, 2018 at 2:00 am / WOD