07/31/2018

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

10 burpees to 6″ target

+

group warm-up starts 5 mins after the hour!

Weightlifting

A: Strict press @3131 (4X5 increase weight with sets )

rest 1:30-2:00

B: Max effort unbroken set push press with 45/35 barbell (MAX EFFORT UB SET!! )

Metcon

Metcon (Time)

4 rounds:

200m run

+

2 rounds:

5 pull-ups

5 HSPU

5 power clean and jerk 135/95

no rest between

(1 round=200m run 10 pull-ups/10 HSPU 10 PCJ total)

Cooldown

3 mins AB

+

3-5 mins group stretch

Tuesday, July 31st, 2018 at 2:00 am / WOD