07/27/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Weightlifting

Rest 2:00

1 1/4 back squat (As heavy as possible 5-4-4-4-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

30 power snatch 75/55

20 lying legs to pole (squeeze butt!)

10 jumping squat

15 push up

20 power snatch 75/55

25 burpees

30 V-ups

20 jumping squat

10 Power Snatch 75/55

15 Burpees

As far as possible in 20min

SLC RECOVERY

10 min z1 airdyne

+

Airdyne 30 seconds @85%

Airdyne 30 seconds @50%

x30

+

10 min z1 airdyne

+

30 min mobility

Monday, July 27th, 2015 at 2:00 am / WOD