Salt Lake City CrossFit – WOD
100 single unders
400m farmer carry
group warm-up starts 5 mins after the hour!
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 )
Choose a weight that you can maintain, yet is still challenging.
power clean + 2 push press + 1 split jerk
2 bar facing burpees
2K row at 75%
increase to 85% last 200 meters of every 500m
rest 3:00 between rounds