07/16/2015

Salt Lake City CrossFit – WOD

Warm-up

50 single unders

50 double unders

group barbell warm-up starts 5 mins after the hour!

Weightlifting

A: 1 power snatch + 2 hang full snatch + 2 OHS (Work to a heavy complex)

Work to a heavy complex. Rest 2 between attempts

B: 5X1 at 75% of complex A (rest 1:00 between complexes)

Metcon

Metcon (Time)

12-10-8

power SN 95/65

box jumps 24/20

alt pistols

SLC RECOVERY

3X2000m row

at 75%, increase to 85% last 150m of every 500m

rest 5:00

Thursday, July 16th, 2015 at 2:00 am / WOD