07/21/2015

Salt Lake City CrossFit – WOD

Warm-up

100 single unders

400m farmer carry

group warm-up starts 5 mins after the hour!

Weightlifting

A: Shoulder Press (As heavy as possible 8-8-6-6 rest 1:00 )

B: Weighted ring rows (body parallel to floor) (As heavy as possible 8-8-6-6 rest 1:00 )

Metcon

Choose a weight that you can maintain, yet is still challenging.

Metcon (Weight)

EMOM 0:00-10:00

power clean + 2 push press + 1 split jerk

11:00-21:00

2 bar facing burpees

5 thrusters

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Tuesday, July 21st, 2015 at 2:00 am / WOD