08/03/2018

Salt Lake City CrossFit – WOD

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Warm-up

250m row

25 cal ski

+

group warm-up starts 5 mins after the hour

Weightlifting

A1: Weighted pull-up clusters (4X3.3.3)

Rest :10 between clusters, 90 sec between A1 and A2

A2: Dumbbell bench press (4X10, increase weight with sets )

Rest 2 mins between sets

Metcon

Metcon (AMRAP – Reps)

4X AMRAP 3:00

5 thrusters 135/95

10 pull-ups

35 double unders

Rest 1:00 between AMRAPs

Cooldown

3 mins machine

+

Group stretch 3-5 mins

Friday, August 3rd, 2018 at 2:00 am / WOD