08/03/2017


Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

10 calorie ski

10 single arm landmine press

10 hollow arch swings

2 wall walks

Weightlifting

Alternate and rest :30 between A1 and A2, 2:00 between sets

A1: Push Press (As heavy as possible 5X5 )

increase weight with sets

A2: Chainsaw row (As heavy as possible 5X5 )

Increase weight with sets

Metcon

Metcon (Weight)

1 round every 5 minutes for 20 minutes

20/15 calorie bike

15 burpee box jumps 24/20

14 alt dumbbell snatch (choose weight)

Metcon (Time)

* SLCCF MONTHLY CHALLENGE*

2k row
If you haven’t done it already, today is the day!!

Cooldown

200m jog

200m walk

5 mins rolling and stretching

Thursday, August 3rd, 2017 at 2:00 am / WOD